This and That
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Reps)
Rx+
Min 1: 15/10cal Row
Min 2: 20 Box Jumps (24/20″)
Min 3: 15 Chest to Bar Pullup
Min 4: 20 Russian KB Swing (24/16kg)
5 Rounds *5 th round is for max reps Rx
Min 1: 12/8cal Row
Min 2: 15 Box Jumps (24/20″)
Min 3: 10 Pullup
Min 4: 15 Russian KB Swing (16/12kg)
5 Rounds *5 th round is for max reps Fitness
Min 1: 10/6cal Row
Min 2: 16 Step Ups (24/20″)
Min 3: 10 Jumping Pullups
Min 4: 15 Russian KB Swing
Min 5: Rest
4 Rounds *4 th round is for max reps
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