Hand over Heels
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx
100m 1 Arm OH Carry – right arm (50/35lbs)
12 DB row in Plank – right arm
24 Air Squats
12 DB row in Plank – left arm
100m 1 Arm OH Carry – left arm
AMRAP 12min
Rx
100m 1 Arm OH Carry – right arm (35/25lbs)
12 DB row in Plank – right arm
24 Air Squats
12 DB Row in Plank – left arm
100m 1 Arm OH Carry – left arm
AMRAP 12min
Fitness
100m 1 Arm OH Carry – right arm
12 DB Row in Plank – right arm
24 Air Squats
12 DB Row in Plank – left arm
100m 1 Arm OH Carry – left arm
AMRAP 12min
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