Rower Ranger

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (Time)

Rx+

400m Row

Then perform:

10 Power Snatch (115/75lbs)

10 Slamballs (20/15)

3 Rounds

400m Row/Run Rx

400m Row

Then perform:

10 Power Snatch (95/55lbs)

10 Slamballs (20/15)

3 Rounds

400m Row/Run Fitness

400m Row

Then perform:

10 Power Snatch

10 Slamballs

3 Rounds

400m Row/Run