Walk it out

Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

6-ft. Handstand Walk

2 Alt. KB Snatches (24/16 kg)

Each round, add 6-ft. HS Walk and 2 KB Snatches.

As far as possible in 10 min.

Rx

2 Handstand holds (2 seconds)

2 Alt. KB Snatches (16/12 kg)

Each round, add 2 Handstand holds and 2 KB Snatches.

As far as possible in 10 min.

Fitness

6-ft. Bear Crawl

2 KB Swings

Each round, add 6-ft Bear Crawl and 2 KB Swings.

As far as possible in 10 min.