Gettn the runaround!

Posted July 7, 2017

Firebird CrossFit – All Levels

WOD

Metcon (Time)

RX+

800m Run

60 KB Swing Unbroken (24/16kg)

Rest 1min

600m Run

50 KB Swing Unbroken

Rest 1min

400m Run

40 KB Swing Unbroken

Rest 1min

200m Run

30 KB Swing Unbroken

RX

800m Run

50 KB Swing Unbroken (16/12kg)

Rest 1min

600m Run

40 KB Swing Unbroken

Rest 1min

400m Run

30 KB Swing Unbroken

Rest 1min

200m Run

20 KB Swing Unbroken

Fitness

800m Run

40 KB Swing

Rest 1min

600m Run

30 KB Swing

Rest 1min

400m Run

20 KB Swing

Rest 1min

200m Run

10 KB Swing