Red October

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (Time)

Rx+

800m Run

30 Russian twists with MB (20/14lbs)

15 Alt Turkish Get Ups (24/16kg) (Standing to Standing) Rx

800m Run

30 Russian twists with MB(20/14lbs)

15 Alt Turkish Get Ups (16/12kg) (Standing to Standing) Fitness

800m Run

30 Russian twists with MB

10 Turkish Get Ups