Partner Up!

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

In Partners – Split the Row buy in as needed.

Then *I go you go (each partner does 1 round for a total of 5 rounds each) of the 10 rounds

Then: the “Wallball sit up” buy out.

Rx+

Row 2 k

Then:

18 Wall Balls (20/14 lb.)

9 Burpees

10 rounds

Then:

100 Ball Toss Sit-ups (50each)

Rx

Row 2 k

Then:

14 Wall Balls (20/14 lb.)

7 Burpees

10 rounds

Then:

100 Ball Toss Sit-ups (50each)

Fitness

Row 2 k

Then:

12 Wall Balls (20/14 lb.)

6 Burpees

10 rounds

Then:

80 Ball Toss Sit-ups (50each)

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