Power House

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

20 KB Swings (32/24 kg)

15 GHD Sit-ups

100-m Front-rack SA KB Carry

4 rounds

Rx

20 KB Swings (24/16 kg)

15 GHD Sit-ups

100-m Front-rack SA KB Carry

4 rounds

Fitness

20 KB Swings

15 Weighted AbMat Sit-ups

100-m Front-rack SA KB Carry

4 rounds

WOD – Home Gym

Metcon (Time)

20 DB Swings (50/35 lb.)

15 V-ups

100-m Front-rack SA DB Carry

4 rounds