R & R
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx
200m Run
Rest 1 min
250m Row
Rest 1 min
3 Rounds
400m Run
Rest 2 min
500m Row
Rest 2 min
2 Rounds
800m Run
Rest 1 min
1K Row
1 Round
Fitness
200m Run
Rest 1 Min
250 Row
Rest 1Min
2 Rounds
400m Run
Rest 2 Min
500m Row
Rest 1 Min
1 Round
800m Run
Rest 1 min
1K Row
1 Round
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