RRJ Repeat.

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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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