A few Good Men

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

40/30 cals rower

then:

8 pullup

12 pushup

16 situp

5 rounds

Rx

30/20 cals rower

then:

6 pullup

8 pushup

12 situp

5 rounds

Fitness

30/20 cals rower

then:

6 ring row

8 pushup

12 situp

5 rounds