Rowling, Rowling, Rowling
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Partner Workout
Rx+
P1) Row 1 k
P2) Accumulate Back Squats (95/65 lb.)
200-m Buddy Carry
50 Partner Sit-up MB Throws (20/14)
4 rounds (2 rounds Row/Back Squats each)
Rx
P1) Row 1 k
P2) Accumulates Back Squats (75/45 lb.)
200-m Buddy Carry
50 Partner Sit-up MB Throws (20/14)
4 rounds (2 rounds Row/Back Squats each)
Fitness
P1) Row 1 k
P2) Accumulates Back Squats
200-m Buddy Carry
40 Partner Sit-up MB Throws
4 rounds (2 rounds Row/Back Squats each)
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