Team Twork

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Reps)

Rx+/Rx

Partner Workout:

P1 performs:

15-10-5

Ring Push-ups

Russian KB Swings (32/24 kg) / (24/16 kg)

While P2 performs:

AMRAP Cal. Row

Switch

Then:

P1 performs:

15-10-5

GHD Sit-ups

Jumping Back Squats (95/65 lb.) / (75/55 lb.)

While P2 performs:

AMRAP Cal. Row

Switch = If folks are wiping equipment down subtract that time from total time.

Fitness

Partner Workout:

P1 performs:

15-10-5

Push-ups

Russian KB Swings

While P2 performs:

AMRAP Cal. Row

Switch = If folks are wiping equipment down subtract that time from total time.

Then:

P1 performs:

15-10-5

Sit-ups

Back Squats

While P2 performs:

AMRAP Cal. Row

Switch