500 x 5
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx
Row 500 m
50 Air Squats
Row 500 m
50 MB Russian Twists (14/10 lb.)
Row 500 m
50 Sit-ups
Row 500 m
50 Box Jumps (24/20″)
Row 500 m
Metcon (Time)
*Performed with a partner!
* Each partner does all the work
Rx
Row 500 m
50 Air Squats
Row 500 m
50 MB Russian Twists (14/10 lb.)
Row 500 m
50 Sit-ups
Row 500 m
50 Box Jumps (24/20″)
Row 500 m
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