Rear View Mirror!
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Partner Workout
Rx+/Rx
P1 Performs:
15-10-5
Ring Push-ups
KB Swings (32/24 kg) /(24/16 kg)
While P2 Performs:
AMRAP cal. Row
Switch
Then:
P1 Performs:
15-10-5
Knees-to-Elbows
Front Squats (155/105 lb.) /(135/95 lb.)
While P2 Performs:
AMRAP cal. Row
Switch
Fitness
P1 Performs:
15-10-5
Push-ups
KB Swings
While P2 Performs:
AMRAP cal. Row
Switch
Then:
P1 Performs:
20 Sit-ups
15-10-5
Front Squats
While P2 Performs:
AMRAP cal. Row
Switch
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