RJC Repeat!

Firebird CrossFit – All Levels

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WOD

RJCR (AMRAP – Rounds and Reps)

Rx+

500/400-m Row/Run

21 Box Jumps (24/20 in.)

15 Hang Power Cleans (135/95 lb.)

AMRAP 24 min.

Rx

500/400-m Row/Run

21 Box Jumps (24/20 in.)

15 Hang Power Cleans (115/85 lb.)

AMRAP 24 min.

Fitness

500-m Row/Run

15 Step-ups

9 Hang Power Cleans

AMRAP 24 min.