Five x Five
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
Complete Every 5 min.
300-m Row
20 DB Thrusters (50/35 lb.)
30 Double-unders
5 rounds
Rx
Complete Every 5 min.
250-m Row
20 DB Thrusters (35/20 lb.)
30 Double-unders
5 rounds
Fitness
Complete Every 5 min.
250-m Row
15 DB Thrusters
35 Speed Steps.
5 rounds
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