Run A Muck

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (Time)

Rx+

1-mile Run

100 Double Unders

25 Handstand Push-ups

1-mile- Run

100 Double Unders

25 Handstand Push-ups Rx

1-mile Run

100 Double Unders

25 Handstand Push-ups

800-m Run

100 Double Unders

25 Handstand Push-ups Fitness

800-m Run

200 Single Unders or 100 Speed Steps

25 Seated DB Press or 50 Cherry Pickers.

2 Rounds

20 Min Time Cap!