Round and Rounds

Firebird CrossFit – All Levels

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Weightlifting

Shoulder Press (3 x 5 )

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

50-m Single Arm KB Farmers Carry (32/24kg.)

100-m Run

Each round, add 50-m Farmers and 100-m Run.

AMRAP 23 min.

Rx

50-m Single Arm KB Farmers Carry (24/16kg.)

100-m Run

Each round, add 50-m Farmers and 100-m Run.

AMRAP 23 min.

Fitness

50-m Single Arm KB Farmers Carry

100-m Run

Each round, add 50-m Farmers and 100-m Run.

AMRAP 23 min.