Lady Luck
Firebird CrossFit – All Levels
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Metcon (AMRAP – Reps)
(12min.) EMOM 12 min.:
Min. 1: 30 sec. Assault Bike
Min. 2: 10 V-ups or Scale
Min. 3: 15 KB Swings (16kg/12kg)
Min. 4: Rest
* 3 Rounds Score is Assault Bike Reps
WOD – FBCF
Metcon (Time)
Rx+
10 Inverted Ring Rows
10 Front-rack Lunges (115/75 lb.)
7 rounds
Rx
10 Inverted Ring Rows
10 Front-rack Lunges (95/65 lb.)
7 rounds
Fitness
10 Ring Rows
10 Front-rack Lunges
7 rounds
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