Kettle Bell Chaos!
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
50/40 cal. Assault Bike
Then:
200-m KB Carry (32/24 kg)
12 KB Shoulder-to-Overhead (6 each side)
4 rounds
50/40 cal. Assault Bike
Rx
40/30 cal. Assault Bike
Then:
200-m KB Carry (24/16 kg)
12 KB Shoulder-to-Overhead (6 each side)
4 rounds
40/30 cal. Assault Bike
Fitness
30/20 cal. Assault Bike
Then:
200-m KB Carry
12 KB Shoulder-to-Overhead (6 each side)
4 rounds
30/20 cal. Assault Bike
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