Grunt hog Day

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

WOD

Metcon (Time)

RX+

30sec KB/DB Power Clean (24/16kg)

30sec Rest

30sec Alternated Grip Hold

* One KB/DB on shoulder, one by side

30sec Rest

8 Rounds

Straight into:

400m Alternated Grip Carry

* One KB/DB on shoulder, one by side

RX

30sec KB/DB Power Clean (16/12kg)

30sec Rest

30sec Alternated Grip Hold

* One KB/DB on shoulder, one by side

30sec Rest

8 Rounds

Straight into:

400m Alternated Grip Carry

* One KB/DB on shoulder, one by side

Fitness

30sec Power Clean

30sec Rest

30sec Front Rack Hold

30sec Rest

8 Rounds

Straight into:

400m Odd object carry
1 Rep = 1 second

Time (-) Reps = score

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