MOnDay
Firebird CrossFit – All Levels
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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