Pedal to the Metal
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (3 Rounds for time)
Rx+
500-m Row
50 Double-unders
25 KB Swings (32/24 kg)
Perform 1 round every 5 min.
3 rounds
Rx
500-m Row
50 Double-unders
25 KB Swings (24/16 kg)
Perform 1 round every 5 min.
3 rounds
Fitness
500-m Row
50 Speed steps.
20 KB Swings
Perform 1 round every 5 min.
3 rounds
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