Kelly’s Heroes
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Rounds and Reps)
Rx+
100-m SA Db Overhead carry – right (50/35lbs)
12 DB row in plank – right arm
24 Air Squats
12 DB row in plank – left arm
100-m SA Db Overhead carry – left arm
AMRAP 12 min.
Rx
100-m SA Db Overhead carry – right (35/25lbs)
12 DB row in plank – right arm
24 Air Squats
12 DB row in plank – left arm
100-m SA Db Overhead carry – left arm
AMRAP 12 min.
Fitness
100-m SA Db Overhead carry – right
12 DB row in plank – right arm
24 Air Squats
12 DB row in plank – left arm
100-m SA Db Overhead carry – left arm
AMRAP 12 min.
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