Arm and Hammer!
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Rounds and Reps)
Rx+
50 Double-unders
100-m One-Arm OH DB Carry R (50/25 lb.)
50 Double-unders
100-m One-Arm OH DB Carry L
50 Double-unders
200-m Front-Rack DB Carry (double arm)
AMRAP 20 min.
Rx
50 Double-unders
100-m One-Arm OH DB Carry R (35/20 lb.)
50 Double-unders
100-m One-Arm OH DB Carry L
50 Double-unders
200-m Front-Rack DB Carry (double arm)
AMRAP 20 min.
Fitness
75 Single-unders
100-m One-Arm OH DB Carry R
75 Single-unders
100-m One-Arm OH DB Carry L
75 Single-unders
200-m Front-Rack DB Carry (double arm)
AMRAP 20 min.
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