All Levels – Mon, Sep 25

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (Time)

Rx+

10 x 20-m Shuttle Runs

10 KB Swings (24/16 kg)

10 KB Single-Arm Shoulder-to-Overheads

10 rounds

Rx

10 x 20-m Shuttle Runs

10 KB Swings (16/12 kg)

10 KB Single-Arm Shoulder-to-Overheads

10 rounds

Fitness

8 x 20-m Shuttle Runs

8 KB Swings

8 KB Shoulder-to-Overheads

10 rounds