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Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
Partner Workout
P1 Performs 20 Alt. DB Shoulder-to-Overhead
P2 Holds a Handstand
Switch
P1 Performs 20 DB Front Squats
P2 Performs Slam-balls (20/15 lb.)
Switch
6 total rounds
DB: 50/25 lb.
Rx
Partner Workout
P1 Performs 20 Alt. DB Shoulder-to-Overhead
P2 Holds a Handstand
Switch
P1 Performs 20 DB Front Squats
P2 Performs Slam-balls (20/15 lb.)
Switch
6 total rounds
DB: 35/20 lb.
Fitness
Partner Workout
P1 Performs 20 Alt. DB Shoulder-to-Overhead
P2 Holds a Plank
Switch
P1 Performs 20 DB Front Squats
P2 Performs Slam-balls
Switch
6 total rounds
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