Grunt hog Day
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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