Weekend and Chris’s

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

20 Min Time Cap!

Rx+

1-mile Run

100 Double Unders

25 Handstand Push-ups

1-mile- Run

100 Double Unders

25 Handstand Push-ups

Rx

1-mile Run

100 Double Unders

25 Handstand Push-ups

800-m Run

50 Double Unders

12 Handstand Push-ups

Fitness

800-m Run

200 Single Unders or 100 Speed Steps

25 Seated DB Press or 50 Cherry Pickers.

2 Rounds