Ring of Fire

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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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