Fitness Testing Day 9

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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5k Run (Time)

Max Effort 5k Run
5k Route – 1 mile route 2x with no turning into gym. then 3rd mile turn into gym, cross finish line then proceed to run 300m x 2 for your time.

5k Row (Time)

Max Effort 5k Row

3k Run (Time)

Max Effort 3k Run
The 3k Route is the 1 mile route twice (at the end of your first loop do not come back to start line, run straignt past the gym)

3k Row (Time)

Max Effort 3000m Row

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