Carry’d Away

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

4-8-12-16 and so on:

Russian KB Swings (24/16 kg)

KB Sit-ups

KB SDHPs

200-m KB Front Rack Carry between

rounds

AMRAP in 20 min. Rx

4-8-12-16 and so on:

Russian KB Swings (16/12 kg)

KB Sit-ups

KB SDHPs

200-m KB Front Rack Carry between

rounds

AMRAP in 20 min. Fitness

4-8-12-16 and so on:

Russian KB Swings

KB Sit-ups

KB SDHPs

200-m KB Front Rack Carry between

rounds

AMRAP in 20 min.