Helly Nelly

Firebird CrossFit – All Levels

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WOD – FBCF

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

WOD – Home Gym

Metcon (Time)

Dumbbell Helen

Run 400 m

21 DB Swing

24 Alt. DB Renegade Row

3 Rounds