4 x 4
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Reps)
Rx+ / Rx
1 min. Row (cal.)
1 min. MB OH Sit-ups (20/14 lb.)
1 min. Alt. DB Rows in Plank (50/35 lb.) (35/25 lb.)
1 min. Rest
4 rounds
Fitness
1 min. Row (cal.)
1 min. MB Sit-ups
1 min. Alt. DB Rows in Plank
1 min. Rest
4 rounds
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