Rock of Ages….

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

For time:

100 Dumbbell Snatches

80-cal. Row

60 Bar-facing Burpees

40 Muscle-ups

Men use 50-lb. DB

Women use 35-lb. DB

Rx

For time:

100 Dumbbell Snatches

80-cal. Row

60 Bar-facing Burpees

40 C2Bar Pullups.

Men use 35-lb. DB

Women use 25-lb. DB

Fitness

20 Dumbbell Snatches

10-cal. Row

10 Bar-facing Burpees

10 Jumping Pull-ups

5 rounds
AGOQ #1 has a 20 min time cap.