RRJ Repeat.
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Rounds and Reps)
Rx
100-m Run
100-m Row
20 Double-unders
200-m Run
200-m Row
40 Double-unders
Each round, add 100 m of Running and Rowing, and 20 DU.
AMRAP 16 min.
Fitness
100-m Run
100-m Row
20 Single Unders
200-m Run
200-m Row
30 Single Unders
Each round, add 100 m of Running and Rowing, and 10 Single Unders.
AMRAP 16 min.
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