Carry On!

Firebird CrossFit – All Levels

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Weightlifting

Back Rack Weighted Carry (Max Weight)

Max weight 100m carry

WOD – FBCF

Front Squat (5 x 3 )

WOD – Home Gym

Metcon (AMRAP – Rounds)

DB Front Squats

2-4-6-8-10-12

* Until you can go no

further unbroken

* Use the heaviest DBs

you have