Walk it off

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

24/16-cal. Bike

50-ft. Handstand Walk

30 Front Squats (95/65 lb.)

AMRAP 12 min.

Rx

20/12-cal. Bike

10 Handstand Push Ups

30 Front Squats (75/55 lb.)

AMRAP 12 min.

Fitness

16/8-cal. Bike

50-ft. Bear Crawl

20 Front Squats

AMRAP 12 min.

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

75 Double-unders

50-ft. Handstand Walk

40 Db Goblet Squats (50/35 lb.)

AMRAP 12 min.