Five by 3
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (3 Rounds for reps)
Rx+
1 min. Row
1 min. Mountain Climbers
1 min. V-Ups
1 min. Single DB Step-ups (50/35 lb.)
1 min. Rest
3 rounds
Rx
1 min. Row
1 min. Mountain Climbers
1 min. V- Ups
1 min. Single DB Step-ups (35/25 lb.)
1 min. Rest
3 rounds
Fitness
1 min. Row
1 min. Mountain Climbers
1 min. Wall-lying Hands-to-feet
1 min. Single DB Step-ups
1 min. Rest
3 rounds
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