Ranch Hand
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (4 Rounds for time)
Rx+
200-m Single-arm Farmers Carry (left arm) (50/35 lb.)
12 Single DB Front Squats (left arm)
200-m Single-arm Farmers Carry (right arm)
12 Single DB Front Squats (right arm)
Perform 1 round every 5 min.
4 rounds
Rx
200-m Single-arm Farmers Carry (left arm) (35/25 lb.)
12 Single DB Front Squats (left arm)
200-m Single-arm Farmers Carry (right arm)
12 Single DB Front Squats (right arm)
Perform 1 round every 5 min.
4 rounds
Fitness
200-m Single-arm Farmers Carry (left arm)
12 Single DB Front Squats (left arm)
200-m Single-arm Farmers Carry (right arm)
12 Single DB Front Squats (right arm)
Perform 1 round every 5 min.
4 rounds
Recent Posts
