Front Row

Firebird CrossFit – All Levels

WOD

Metcon (Time)

RX+

Max 1km Row / 800m Run

Rest 3min

Max Set Front Squat @ (135/95lbs)

Rest 3min

Max 500m Row / 400m Run

Rest 2min

Max Set Front Squat @ (135/95lbs)

Rest 2min

Max 250m Row / 200m Run

Rest 1min

Max Set Front Squat @ (135/95lbs)

* Without putting BB down.

RX

Max 1km Row / 800m Run

Rest 3min

Max Set Front Squat @ (115/75lbs)

Rest 3min

Max 500m Row / 400m Run

Rest 2min

Max Set Front Squat @ (115/75lbs)

Rest 2min

Max 250m Row / 200m Run

Rest 1min

Max Set Front Squat @ (115/75lbs)

* Without putting BB down.

Fitness

Max 750m Row / 600m Run

Rest 3min

20 Front Squat @ (45/35lbs)

Rest 3min

Max 500m Row / 400m Run

Rest 2min

20 Front Squat @ (45/35lbs)

Rest 2min

Max 250m Row / 200mRun

Rest 1min

20 Front Squat @ (45/35lbs)