In over your head!

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Rounds and Reps)

Rx

100m OH Carry – right arm (50/35lbs)

12 DB row in Plank – right arm

24 Air Squats

12 DB row in Plank – left arm

100m OH Carry – left arm

AMRAP 12min

Rx

100m OH Carry – right arm (35/20lbs)

12 DB row in Plank – right arm

24 Air Squats

12 DB Row in Plank – left arm

100m OH Carry – left arm

AMRAP 12min

Fitness

100m OH Carry – right arm

12 DB Row in Plank – right arm

24 Air Squats

12 DB Row in Plank – left arm

100m OH Carry – left arm

AMRAP 12min