Buddy Check!

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

WOD

Metcon (Time)

In Partners:

While one person is pulling a sled 200m, the other person is performing

RX+

AMRAP

6 DB Step Ups (50/35lbs)

6 DB Hang Cluster

3 Rounds each

RX

AMRAP

6 DB Step Ups (35/20lbs)

6 DB Hang Cluster

3 Rounds each

Fitness

AMRAP

6 Step Ups

6 DB Thruster

3 Rounds each
Total time the workout takes – total reps.

* If it takes my team 12min to complete the workout, and as a team, we complete 6 rounds (6 rnds = 72 reps –> 72/60sec = 1.12min), our new time would be 12min – 1.12min = 10.48min.

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