Luke Skyrunner

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

400-m Run

200-m SA KB Farmers Carry (24kg/16kg)

10 Ring Dips

20 Renegade Rows (50/35lb) – 10 each side

5 rounds

Rx

400-m Run

200-m SA Farmers Carry (16kg/12kg)

10 Ring Dips

20 Renegade Rows(35/25lb) – 10 each side

5 rounds

Fitness

400-m Run

200-m SA Farmers Carry

10 Box Dips

10 Renegade Rows – 5 each side

5 rounds