Hamburger Helper
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
In partners:
150 Double-unders (share as needed)
100 MB Sit-up Throws (total)
75 Thrusters (share) (95/65 lb.)
Run 200 m together with MB (20/14 lb.)
100 Double-unders (share)
75 MB Sit-up Throws
50 Thrusters
Run 200 m together with MB (20/14 lb.)
75 Double-unders
50 MB Sit-up Throws
25 Thrusters
Run 200 m together with MB (20/14 lb.)
Rx
In partners:
150 Double-unders (share as needed)
100 MB Sit-up Throws (total)
75 Thrusters (share) (75/55 lb.)
Run 200 m together with MB (20/14 lb.)
100 Double-unders (share)
75 MB Sit-up Throws
50 Thrusters
Run 200 m together with MB (20/14 lb.)
75 Double-unders
50 MB Sit-up Throws
25 Thrusters
Run 200 m together with MB (20/14 lb.)
Fitness
In partners:
150 Single-unders
75 MB Sit-up Throws (total)
75 Thrusters (share)
Run 200 m together with MB
100 Single Unders (share)
50 MB Sit-up Throws
50 Thrusters
Run 200 m together with MB
75 Single Unders
25 MB Sit-up Throws
25 Thrusters
Run 200 m together with MB (20/14 lb.)
