Hell’en

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (Time)

Rx+

Row 500 m

21 KB Swings 32/24(kg)

12 Pull Ups

5 round

Rx+

Row 500 m

21 KB Swings 24/16(kg)

12 Pull Ups

5 rounds

Fitness

Row 500 m

21 KB Swings

12 Jumping Pull up

5 rounds