Colonel Thruster

Firebird CrossFit – All Levels

View Public Whiteboard

weightlifting

Thruster (1 x 5 )

Thruster (1 x 3 )

Thruster (1 x 1 )

Weightlifting Fitness:

Thruster (2 x 3 )

WOD

Metcon (Time)

Rx+ / Rx

*In Partners – I Go you go, while one partner rows the other holds a KB in the following positions. Efforts – 1 = Goblet hold, 2 = R-waiter hold, 3 = L-front rack, 4=R – waiter hold, 5=R front rack.

5 x 250-m Row efforts

KB (16/12kg) / (KB 12/8kg)