R3KB
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
800-m Run
25 Russian KB Swings (32/24 kg)
600-m Run
20 KB Swings
400-m Run
15 KB Shoulder to Overhead (Switch arms as needed)
Rx
800-m Run
25 Russian KB Swings (24/16 kg)
600-m Run
20 KB Swings
400-m Run
15 KB Shoulder to Overhead (Switch arms as needed)
Fitness
800-m Run
25 Russian KB Swings
600-m Run
20 KB Swings
400-m Run
15 KB Shoulder to Overhead (Switch arms as needed)
*Athletes must run 800m route, 300m route x 2, and 400m route for Rx+/Rx
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