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Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Rounds and Reps)
Rx+
Min. 0-4 complete:
15 Wall-Ball Shots
13 Toes-to-Bars
3 rounds
*If they succeed, move on to:
Min. 4-8, complete 3 more rounds, and so on.
Rx
Min 0-4 complete:
12 Wall-Ball Shots
10 Toes-to-Bars
3 rounds
If they succeed, move on to:
Min. 4-8, complete 3 more rounds, and so on.
Fitness
Min. 0-4 complete:
10 Wall-Ball Shots
10 knee Ups
3 rounds
min.
If they succeed, move on to:
Min. 4-8, complete 3 more rounds, and so on.
Min 12 min of work, drop reps and continue until 12min mark.
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