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Firebird CrossFit – All Levels

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Weightlifting

Bench Press (3 x 3 )

WOD

Metcon (AMRAP – Reps)

Rx+

Tabata Shuttle Runs (8 Rounds)

Then:

25 Walking Lunges

200-m KB Front-Rack Carry (32/24 kg)

AMRAP 7 min.

Then:

Tabata Shuttle Runs (8 Rounds)

Rx

Tabata Shuttle Runs (8 Rounds)

Then:

25 Walking Lunges

200-m KB Front-Rack Carry (24/16 kg)

AMRAP 7 min.

Then:

Tabata Shuttle Runs (8 Rounds)

Fitness

Tabata Shuttle Runs (8 Rounds)

Then:

15 Walking Lunges

200-m KB Front-Rack Carry

AMRAP 7 min.

Then:

Tabata Shuttle Runs (8 Rounds)