Runaway!
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
800-m Run
20 Hip Extensions
15 Shoulder-to-Overhead (115/85 lb.)
3 rounds
800-m Run
20 GHD Sit-ups
15 Shoulder-to-Overhead (115/85 lb.)
3 rounds
400-m Run
Rx
800-m Run
20 Hip Extensions
15 Shoulder-to-Overhead (95/65 lb.)
3 rounds
800-m Run
20 GHD Sit-ups
15 Shoulder-to-Overhead (95/65 lb.)
3 rounds
400-m Run
Fitness
800-m Run
20 Weighted Good Mornings
10 Shoulder-to-Overhead
3 rounds
600-m Run
20 V-ups
10 Shoulder-to-Overhead
3 rounds
400-m Run
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