Runner

Firebird CrossFit – All Levels

WOD – FBCF

Runner (Time)

Rx+
800m Run
400m Run with MB (20/14 lb.)
Rest 1 min.
20 DB Shoulder-to-Overhead (50/35 lb.)
200m Farmers Carry
Rest 1 min.
3 rounds
Rx
800-m Run
400-m Run with MB (20/14 lb.)
Rest 1 min.
20 DB Shoulder-to-Overhead (35/20 lb.)
200-m Farmers Carry
Rest 1 min.
3 rounds
Fitness
400-m Run
400-m Run with MB
Rest 1 min.
20 DB Shoulder-to-Overhead
200-m Farmers Carry
Rest 1 min.
3 rounds