Frelen
Firebird CrossFit – All Levels
WOD
Frelen (Time)
Rx+
Run 800 m
15 Dumbbell Thrusters (35/20 lb.)
15 Pull-ups
5 rounds
Rx
Run 600 m
15 Dumbbell Thrusters (35/20 lb.)
15 Pull-ups
5 rounds
Fitness
Run 400 m
15 Dumbbell Thrusters
15 Jumping Pull-ups
5 rounds
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