Rock N Roll

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

Two Rounds

50 (alt) Single Arm Dumbbell Snatches (50/35lb)

40cal. Row

30 DB-Facing Burpees

20 Chest to Bar Pullups

Rx

Two Rounds

50 (alt) Single Arm Dumbbell Snatches (35/20lb)

40cal. Row

30 DB-Facing Burpees

20 Pullups

Fitness

20 Dumbbell Snatches

10cal. Row

10 DB-Facing Burpees

10 Jumping Pullups

5 Rounds

20 Min Time Cap