Runny
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
Run 800 m
30 Pull-ups
Run 600 m
15 Bar Muscle-ups
Run 400 m
Rx
Run 800 m
25 Pull-ups
Run 600 m
10 Bar Muscle-ups
Run 400 m
Fitness
Run 800 m
20 Ring Rows
Run 600 m
15 Jumping Chest 2 Bar Pullups
Run 400 m
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