Farmer Ted
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
30-20-10
200-m Farmer’s Carry (50/35 lb.)
Front Squats (95/65 lb.)
Inverted Ring Rows
Rx
30-20-10
200-m Farmer’s Carry (35/20 lb.)
Front Squats (75/55 lb.)
Parallel Ring Rows
Fitness
30-20-10
200-m Farmer’s Carry
Front Squats
Ring Rows
WOD – Home Gym
Metcon (Time)
DB Verson
30 – 20 – 10
200 m Farmers Carry
Front Squats
DB High Pulls
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