DumRow

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (4 Rounds for 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