30 Seconds out
Firebird CrossFit – All Levels
WOD
Weightlifting
Split Jerk (5 x 3 )
Metcon (AMRAP – Reps)
Rx
Alternate movements for 30 sec. on, 30 sec. off
Max Calorie Row
Burpees
4 rounds
*30 sec. Row/30 sec. Rest/30 sec. Burpees/30 sec. Rest = 1 round.
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