Double Trouble

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx

Partner Workout

While one partner performs:

200-m Double Plate Carry,

the other performs AMRAP of:

1 Pull-up + 1 Toes-to-Bar

Switch

AMRAP 8 min.

Straight into Fitness

Partner Workout

While one partner performs:

200-m Single Plate Carry

The other performs AMRAP of:

1 Jumping Pull-up + 1 Hanging Knee Raise

Switch

AMRAP 8 min.

Straight into

Metcon (Time)

Rx

400-m Double Plate Carry as a team

* Switch as needed

Fitness

400-m Single Plate Carry as a team

* Switch as needed