Ring of Fire
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
1k Row
50 Double-unders
20 Ring Dips
Rest 2 min.
500m Row
60 Double-unders
25 Ring Dips
Rest 2 min.
250m Row
70 Double-unders
30 Ring Dips
RX
1k Row
40 Double-unders
15 Ring Dips
Rest 2 min.
500m Row
50 Double-unders
20 Ring Dips
Rest 2 min.
250m Row
60 Double-unders
25 Ring Dips
Fitness
1k Row
80 Single-unders
10 Push Ups
Rest 2 min.
500m Row
100 Single-unders
15 Push Ups
Rest 2 min.
250m Row
120 Single-unders
20 Push Ups
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