Work Week
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx+
400-m Run
12 Single-arm KB Walking Lunges (24/16 kg)
12 Single-arm KB Push Presses
12 Hang Power Cleans (115/75 lb.)
AMRAP 24 min.
Rx
400-m Run
12 Single-arm KB Walking Lunges (16/12 kg)
12 Single-arm KB Push Presses
12 Hang Power Cleans (95/65 lb.)
AMRAP 24 min.
Fitness
400-m Run
12 Single-arm KB Walking Lunges
12 Single-arm KB Push Presses
12 Hang Power Cleans
AMRAP 24 min.
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