Run Girl Run (AKA Running Nasty Girls)

Firebird CrossFit – All Levels

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WOD +

Metcon (Time)

Rx+

400-m Run

50 Air Squats

7 Muscle-ups

10 Hang Power Cleans (135/95 lb.)

3 rounds

Rx

400-m Run

50 Air Squats

7 Chest 2 Bar Pull ups / Pullups

10 Hang Power Cleans (115/75 lb.)

3 rounds

Fitness

400-m Run

35 Air Squats

7 Jumping Chest 2 Bar Pullups

10 Hang Power Cleans

3 rounds