Mounds
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+ / Rx
100-m Overhead KB Carry (*24/16-16/12kg)
12 Back Squats (95/65-75/45 lb)
200-m Front Rack KB Carry *
9 Overhead Squats
5 rounds
*Single KB (Switch at Turn)
Fitness
100-m Overhead KB Carry*
12 Back Squats
200-m Front Rack Carry *
9 Overhead Squats
5 rounds
*Single KB (Switch at Turn)
WOD – Home Gym
Metcon (Time)
Fitness
100-m Overhead KB Carry*
12 Back Squats
200-m Front Rack Carry *
9 Overhead Squats
5 rounds
*Single KB (Switch at Turn)
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