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Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

10 Broad Jumps

20 Walking Lunges

1-min. KB Goblet Bottom-of-squat Hold (24/16 kg)

100-m Run

AMRAP 12 min.

Rx

10 Broad Jumps

20 Walking Lunges

1-min. KB Goblet Bottom-of-squat Hold (16/12 kg)

100-m Run

AMRAP 12 min.

Fitness

5 Squat Jumps

10 Walking Lunges

1-min. Squat Hold

100-m Run

AMRAP 12 min.