Wing Man!

Firebird CrossFit – All Levels

WOD

Metcon (Time)

RX+/Rx

In Partners, perform every 6min:

Row 600m (total)

200m Buddy Carry (100m each)

50 Deadlifts (225/155lbs) (185/135lbs)

40 Lateral Over the Bar Jumps

3 Rounds

Fitness

In Partners, perform every 6min:

Row 600m (total)

100m Buddy Carry (50m each)

40 Deadlifts

30 Over the Bar Hops

3 Rounds