Partner Up
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
In partners:
MB Sit-up Throws (20/14 lb.)
AMRAP 3 min.
100 Thrusters (135/95 lb.)
100 MB Hip Extensions (20/14 lb.)
100 V Ups
200 Double-unders
MB Sit-up Throws (20/14 lb.)
AMRAP 3 min
Rx
In partners:
MB Sit-up Throws (20/14 lb.)
AMRAP 3 min.
100 Thrusters (95/65 lb.)
100 Russian KB Swings (24/16kg.)
100 V Ups
150 Double-unders
MB Sit-up Throws (20/14 lb.)
AMRAP 3 min.
Fitness
In partners:
MB Sit-up Throws
AMRAP 3 min.
80 Thrusters
80 Russian KB Swings
80 Lying toes to Bar
80 Speed Steps
MB Sit-up Throws
AMRAP 3 min.
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