MOnDay

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

3 Rope Climbs

4 Squat Cleans (205/135 lb.)

8 HSPUs

16 KB Swings (32/24 kg)

32 Pull-ups

16 KB Swings

8 HSPUs

4 Squat Cleans

3 Rope Climbs

Rx

2 Rope Climbs

4 Squat Cleans (185/115 lb.)

8 HSPUs

16 KB Swings (24/16 kg)

32 Pull-ups

16 KB Swings

8 HSPUs

4 Squat Cleans

2 Rope Climbs

Fitness

10 Bent-over DB Rows

4 Power Cleans

8 Pike Handstand Push-ups

16 KB Swings

32 Ring Rows

16 KB Swings

8 Pike Handstand Push-ups

4 Power Cleans

10 Bent-over DB Rows

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