Rowpn
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
1-k Row
6 Rope Climbs
Rest 2 min.
750-m Row
5 Rope Climbs
Rest 2 min.
500-m Row
4 Rope Climbs
Rest 2 min.
250-m Row
3 Rope Climbs
Rx
1-k Row
4 Rope Climbs
Rest 2 min.
750-m Row
3 Rope Climbs
Rest 2 min.
500-m Row
2 Rope Climbs
Rest 2 min.
250-m Row
1 Rope Climbs
Fitness
1-k Row
5 Seated Rope Climbs
Rest 2 min.
750-m Row
4 Seated Rope Climbs
Rest 2 min.
500-m Row
3 Seated Rope Climbs
Rest 2 min.
250-m Row
2 Seated Rope Climbs
WOD – Home Gym
Metcon (Time)
1k Run
20 DB Hang Squat Cleans
Rest 2 min.
800-m Run
15 Hang Squat Cleans
Rest 2 min.
400-m Run
10 DB Hang Squat Cleans
Rest 2 min.
200-m Run
5 DB Hang Squat Cleans
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