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Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

20 Lateral Burpees Over the Barbell

20 KB Swings (24/16 kg)

10 Shoulder-to-Overhead (135/95 lb.)

AMRAP 20 min.

Rx

20 Lateral Burpees Over the Barbell

20 KB Swings (16/12 kg)

10 Shoulder-to-Overhead (95/65 lb.)

AMRAP 20 min.

Fitness

20 Lateral Burpees Over the Barbell

20 KB Swings

10 Shoulder-to-Overhead

AMRAP 20 min.