When in Row…
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+/Rx
100m KB OHC 1 KB (24/16kg) (16/12kg)
10 KB snatch (5 each side)
100m row
200m KB OHC
20 KB swings
200m row
300m KB OHC
30 KB snatch
300m row
400m KB OHC
40 KB swings
400m row
Fitness
100m KB OHC
10 KB swings
100m row
8 rounds
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