BOB

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx

4 x 100-m Sled Pull (Each Partner does 4 x 100 total but switch every 100m)

Then

In partners, while P1 performs:

50-m Bear Crawl + 50-m Crab Walk

P2 performs AMRAP Push-ups

Switch

Then, while P1 performs:

50-m Bear Crawl + 50-m Crab Walk

P2 performs AMRAP GHD Sit-ups

Switch

3 total rounds

Fitness

4 x 100-m Sled Pull (Each Partner does 4 x 100 total but switch every 100m)

Then

In partners, while P1 performs:

50-m Bear Crawl + 50-m Crab Walk

P2 performs AMRAP Push-ups

Switch

Then, while P1 performs:

50-m Bear Crawl + 50-m Crab Walk

P2 performs AMRAP Sit-ups

Switch

3 total rounds
The sled pull should be moderate where the athlete can do a 100m effort with no more then two breaks.