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Firebird CrossFit – All Levels

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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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