Fire WOD, August 20, 2019 - CrossFit Westfield

Fire WOD, August 20, 2019

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Fire WOD, August 20, 2019

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WOD

Fire WOD, August 20, 2019

FIRE 8/20/19

Metcon

2 rounds of run or row

400m moderate
200m fast
1:00 rest
200m moderate
400m fast
1:00 rest

Metcon (AMRAP – Reps)

8 rounds of :20 :10 off rotating between:

Strict pull ups
Bike for cals
Bar or dB strict press
Row for cals

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jdeast