Arm and Hammer!

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

50 Double-unders

100-m One-Arm OH DB Carry R (50/25 lb.)

50 Double-unders

100-m One-Arm OH DB Carry L

50 Double-unders

200-m Front-Rack DB Carry (double arm)

AMRAP 20 min.

Rx

50 Double-unders

100-m One-Arm OH DB Carry R (35/20 lb.)

50 Double-unders

100-m One-Arm OH DB Carry L

50 Double-unders

200-m Front-Rack DB Carry (double arm)

AMRAP 20 min.

Fitness

75 Single-unders

100-m One-Arm OH DB Carry R

75 Single-unders

100-m One-Arm OH DB Carry L

75 Single-unders

200-m Front-Rack DB Carry (double arm)

AMRAP 20 min.

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