Monday

Firebird CrossFit – All Levels

WOD

Metcon (Time)

Rx+/Rx

100m KB OHC 1 KB (24/16kg) (16/12kg)

10 KB snatch (5 each side)

100m row/run

200m KB OHC

20 KB swings

200m row/run

300m KB OHC

30 KB snatch

300m row/run

400m KB OHC

40 KB swings

400m row/run

Fitness

100m KB OHC

10 KB swings

100m row

8 rounds