Row of Power

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

500m Row

20 Wall Ball (30/20lbs)

40 Groiners

AMRAP 15min Rx

500m Row

20 Wall Ball (20/14lbs)

40 Groiners

AMRAP 15min Fitness

500m Row

15 Wall Ball

30 Groiners

AMRAP 15min