Down on the Farm
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
50-m KB/DB Farmers Carry (50/35)
25 GHD Sit-ups
100-m KB Farmers Carry
30 V-ups
150-m KB Farmers Carry
35 SB Russian Twists (30/20 lb.)
200-m KB Farmers Carry
40 Sit-ups
Rx
50-m KB/DB Farmers Carry (35/20
25 GHD Sit-ups
100-m KB Farmers Carry
30 V-ups
150-m KB Farmers Carry
35 SB Russian Twists (20/15 lb.)
200-m KB Farmers Carry
40 Sit-ups
Fitness
50-m KB Farmers Carry (heavy)
25 Lying Toes to Bar
100-m KB Farmers Carry
30 V-ups
150-m KB Farmers Carry
35 MB Russian Twists
200-m KB Farmers Carry
40 Sit-ups
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