Kung Fu Grip
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx+
2 Squat Cleans (185/135 lb.)
50-m DB Farmers Carry (50/35 lb.)
4 Squat Cleans
100-m DB Farmers Carry
6 Squat Cleans
150-m DB Farmers Carry
And so on…
AMRAP 16 min.
Rx
2 Squat Cleans (135/95 lb.)
50-m DB Farmers Carry (35/25 lb.)
4 Squat Cleans
100-m DB Farmers Carry
6 Squat Cleans
150-m DB Farmers Carry
And so on…
AMRAP 16 min.
Fitness
2 Squat Cleans (or Front Squats)
50-m DB Farmers Carry
4 Squat Cleans
100-m DB Farmers Carry
6 Squat Cleans
150-m DB Farmers Carry
And so on…
AMRAP 16 min
* Every 25 meters is a rep.
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