The Clap

Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

10 Clapping Push-ups

5 Sit Up Get Ups to Handstand

200-m Run

AMRAP 12 min.

Rx

8 Clapping Push-ups

4 Sit Up Get Ups to Handstand

200-m Run

AMRAP 12 min.

Fitness

10 Push-ups

10 Sit Ups

200-m Run

AMRAP 12 min.