5 and Dime
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (3 Rounds for time)
Rx+
In the first 5 min. perform:
500-m Row
400-m Run
In the second 5 min. perform:
400-m Row
300-m Run
30 Russian KB Swings (32/24 kg)
In the third 5 min. perform:
300-m Row
200-m Run
40 Alt. DB Snatches (50/35 lb.)
Rx
In the first 5 min. perform:
500-m Row
400-m Run
In the second 5 min. perform:
400-m Row
300-m Run
30 Russian KB Swings (24/16 kg)
In the third 5 min. perform:
300-m Row
200-m Run
40 Alt. DB Snatches (35/25 lb.)
Fitness
In the first 5 min. perform:
500-m Row
400-m Run
In the second 5 min. perform:
400-m Row
300-m Run
20 KB Swings
In the third 5 min. perform:
300-m Row
200-m Run
20 Alt. DB Snatches
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