Two’fr
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Rounds and Reps)
Rx+
30 Double-unders
20 KB Swings (24/16 kg)
AMRAP 10 min.
Rest 2 min.
Rx
20 Double-unders
15 KB Swings (16/12 kg)
AMRAP 10 min.
Rest 2 min.
Fitness
20 Speed Steps
15 KB Swings
AMRAP 10 min.
Rest 2 min.
WOD
Metcon (AMRAP – Rounds and Reps)
Rx+
20 Hip Extensions
10 Ring Dips
AMRAP 10 min.
Rx
20 Russian KB Swings (16/12 kg)
10 Ring Dips
AMRAP 10 min.
Fitness
15 Russian KB Swings
10 Tricep Dips
AMRAP 10 min.
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