Monday
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
10 x 20-m Shuttle Runs
10 KB Swings (24/16 kg)
10 KB Single-Arm Shoulder-to-Overheads
10 rounds
Rx
10 x 20-m Shuttle Runs
10 KB Swings (16/12 kg)
10 KB Single-Arm Shoulder-to-Overheads
10 rounds
Fitness
8 x 20-m Shuttle Runs
8 KB Swings
8 KB Shoulder-to-Overheads
10 rounds
WOD – Home Gym
Metcon (Time)
10 x 20-m Shuttle Runs
10 DB Swings
10 KD Single-Arm Shoulder-to-Overheads
10 rounds
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