Ruskie
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
400-m KB/DB Farmers Carry (/24/16 kg)(50/35lb.)
30 Parallette Pass-throughs
3 rounds
*Every time you put the KB/DB’s down, perform 10 Russian KB Swings before starting again.
Rx
400-m KB Farmers Carry (16/12 kg)(35/25)
25 Parallette Pass-throughs
3 rounds
*Every time you put the KB/DB’s down, perform 10 Russian KB Swings before starting again.
Fitness
400-m KB/DB Farmers Carry
25 Kick-backs
3 rounds
*Every time you put the KB/DB’s down, perform 10 Russian KB Swings before starting again.
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