Row & Dip

 In Workouts of the Day (WODS)


Holiday Schedule – The box will be Closed Christmas and New Years Day. The following classes are canceled between Christmas and New Years. Tuesday Dec 24th – 630pm. Thursday Dec 26th – 530am, 9am, 11am. Friday Dec 27th 9am, 11am. Tuesday Dec 31 – 9am.

Firebird CrossFit – All Levels

View Public Whiteboard


Bent Over Row (5 x 3 )

Weighted Bar Dip (3 x 5)

Bar Dip (3 x 5 )

Bar Dip
Record as many as you can do if you cannot do 5 unweighted.


Metcon (Time)



Partner Finisher

250-m Row

25 Unbroken KB Swings (24/16kg)(16/12kg)

3 rounds

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