Swinger

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

100 KB Swing (32/24kg)

Every time you put the KB down,

perform 100m Front rack walk with KB

Rest 2min

800m Waiters Carry with KB

Every time you put the KB down, perform 10 KB Swings

Rx

100 KB Swing (24/16kg)

Every time you put the KB down, perform 100m Front rack walk with KB

Rest 2min

800m Waiters Carry with KB

Every time you put the KB down, perform 10 KB Swings

Fitness

70 KB Swing

Every time you put the KB down, perform 100m Front rack walk with KB

Rest 2min

800m Waiters Carry with KB

Every time you put the KB down, perform 10 KB Swings
25min Time Cap