Friday
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Rounds and Reps)
RX+
250m Row /200m Run
5 Ring / Bar Muscle Up
2 Rope Climb
AMRAP 12min
RX
250m Row /200m Run
5 C2B / Pullup
2 Rope Climb
AMRAP 12min
Fitness
250m Row /200m Run
5 Jumping Chest to Bar Pullup
2 Seated Rope Climb
AMRAP 12min
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