The Big Chipper
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
40 DB Suitcase Deadlifts (L)
20 Single-Arm OH Lunges (R)
200-m Single-Arm Farmers Carry (R)
800m Run *
20 Single-Arm OH Lunges (L)
200-m Single-Arm Farmers Carry (L)
40 DB Suitcase Deadlifts (R)
Dumbbell Load: 50/35 lb.
Rx
40 DB Suitcase Deadlifts (L)
20 Single-Arm OH Lunges (R)
200-m Single-Arm Farmers Carry (R)
800m Run *
20 Single-Arm OH Lunges (L)
200-m Single-Arm Farmers Carry (L)
40 DB Suitcase Deadlifts (R)
Dumbbell Load: 35/20 lb.
Fitness
30 DB Suitcase Deadlifts (L)
15 Single-Arm Lunges (R)
200-m Single-Arm Farmers Carry (R)
600-m Run
15 Single-Arm Lunges (L)
200-m Single-Arm Farmers Carry (L)
30 DB Suitcase Deadlifts (R)
WOD – Home Gym
Metcon (Time)
Rx
40 DB Suitcase Deadlifts (L)
20 Single-Arm OH Lunges (R)
200-m Single-Arm Farmers Carry (R)
800m Run *
20 Single-Arm OH Lunges (L)
200-m Single-Arm Farmers Carry (L)
40 DB Suitcase Deadlifts (R)
Dumbbell Load: 35/20 lb.