Sure Thing

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Weight)

Rx+

4 Bent over row

4 Weighted Ring Dips

Every 2 minutes.

8 Rounds

Rx

8 DB Bent over row

8 Box Dip

Every 2 minutes.

8 Rounds
Put Dip Weight in comments

WOD – Home Gym

Metcon (Time)

3 Rounds:

40 Single Dumbbell Step-Back Lunges

30 Single Dumbbell Alternating Power Snatches

20 Burpees

*On the Minute: 20 Double Unders

Metcon (No Measure)

50 “Child Makers”

1 “Child Maker”:

1 Push-up

1 Dumbbell Row (Left)

1 Dumbbell Row (Right)

1 Dumbbell Deadlift

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