Row it real good!

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

WOD

Metcon (Time)

Rx+

18 OH Plate Lunges (45/25 lb.)

12 Inverted Rows

4 rounds

Straight into a 90-sec.

Hold at the top of the

Ring-Row position

Rx

18 OH Plate Lunges (25/15 lb.)

12 Ring Rows

4 rounds

Straight into a 90-sec.

Hold at the top of the

Ring-Row position.

Fitness

18 Plate Lunges

12 Ring Rows

4 rounds

Straight into a 90-sec.

Hold at the top of the

Ring-Row position

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