Air Weight

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Metcon (Weight)

400 m Sled Drag for time

* Use a moderate load that allows the athlete to keep moving for the full 400 m effort.

* Goal times should be between 4-6 min.

Or

400 m Heavy Object Carry

* Use a sandbag, KB, DB, or anything you have in your gym. Heavy. Shoot for a 4-6 min effort.

* They will need to put the object down at least 4 times during the 400 m.
Put sled or Object and the time it took you.

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

21 Air Squats

15 SDHPs (115/75 lb.)

9 Alt. Barbell Wipers

AMRAP 12 min.

Rx

21 Air Squats

15 SDHPs (95/65 lb.)

9 Alt. Barbell Wipers

AMRAP 12 min.

Fitness

21 Air Squats

15 SDHPs

9 Alt. Barbell/DB Wipers

AMRAP 12 min.

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

21 Air Squats

18 DB Single-arm SDHPs – 9 each side

9 Alt. Dumbbell Wipers

AMRAP 12 min.

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