RunRow

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (Time)

Rx+

800-m Run / 1k Row

20 Hip Extensions

15 Shoulder-to-Overhead (115/85 lb.)

3 rounds

800-m Run / 1K Row

20 GHD Sit-ups

15 Shoulder-to-Overhead (115/85 lb.)

3 rounds

400-m Run / 500m Row

Rx

800-m Run / 1k Row

20 Hip Extensions

15 Shoulder-to-Overhead (95/65 lb.)

3 rounds

800-m Run / 1k Row

20 GHD Sit-ups

15 Shoulder-to-Overhead (95/65 lb.)

3 rounds

400-m Run / 500m Row

Fitness

800-m Run / 1k Row

20 MB Situps

10 Shoulder-to-Overhead

3 rounds

600-m Run / 750m Row

20 V-ups

10 Shoulder-to-Overhead

3 rounds

400-m Run / 500m Row