Teams and things

Firebird CrossFit – All Levels

WOD

Metcon (Time)

4 Man teams

RX

800m Run 2 Team members, each do a 800

1000km Row 2 Team members, each do 1000

Switch

300m Sled Pull Done together

Each 2 man team works in I go you go! Once a two man team finishes they can assist the other team if

necessary.

40 Deadlifts

40 Pullups

40 Wallballs 20/14

40 Push ups

300m KB Wall ball Carry Two Kettle Bells and a wall ball. Done together