Negative Ghost Rider The Pattern is Full

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

15 Deficit Push-ups (45lb.)

200-m Plate Pinch Carry (25/15 lb.)

200-m OH DB Waiters Carry (50/35) (Left out / Right back)

5 rounds

Rx

10 Push-ups

200-m Plate Pinch Carry (15/10 lb.)

200-m OH DB Waiters Carry (35/20) (Left out / Right back)

5 rounds

Fitness

10 Knee Push-ups

200-m Plate Pinch Carry

200-m OH DB Waiters Carry (Left out / Right back)

5 rounds

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