Not Sorry

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Reps)

Rx+

Min 1: 20/15-cal. Row

Min 2: 20 Parallette Pass-Throughs

5 rounds – 5th round is for max reps which = your score.

You must meet the min workload each round to claim the Rx+ category.

*10 Second transition between movements

Rx

Min 1: 15/10-cal. Row

Min 2: 15 Parallette Pass-Throughs

5 rounds– 5th round is for max reps which = your score.

You must meet the min workload each round to claim the Rx category.

*10 Second transition between movements

Fitness

Min 1: 12/8-cal. Row

Min 2: 12 Parallette Pass-Throughs

5 rounds– 5th round is for max reps which = your score.

You must meet the min workload each round to claim the Rx category.

*10 Second transition between movements