Rings of Fire
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx+
50 MB Hug Squats (20/14 lb.)
40 Russian KB Swings (32/24 kg)
30 Ring Dips
50 MB Hug Walking Lunges
40 KB SDHPs
30 Ring Dips
AMRAP 20 min.
Rx
50 MB Hug Squats (20/14 lb.)
40 Russian KB Swings (24/16 kg)
30 Ring Dips
50 MB Hug Walking Lunges
40 KB SDHPs
30 Ring Dips
AMRAP 20 min.
Fitness
40 MB Hug Squats
30 Russian KB Swings
20 Box Dips
40 MB Hug Walking Lunges
30 KB SDHPs
20 Box Dips
AMRAP 20 min.
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