TOTAL RECALL

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (4 Rounds for time)

Rx+

800 m run

50 KB Swing unbroken (24/16 kg.)

Rest remainder of 8 min.

600 m run

40 KB Swing unbroken

Rest remainder of 6 min.

400 m run

30 KB Swing unbroken

Rest remainder of 4 min.

200 m run

20 KB Swing unbroken

Rx

800 m run

50 KB Swing unbroken (16/12 kg.)

Rest remainder of 8 min.

600 m run

40 KB Swing unbroken

Rest remainder of 6 min.

400 m run

30 KB Swing unbroken

Rest remainder of 4 min.

200 m run

20 KB Swing unbroken

Fitness

600 m run

50 KB Swing unbroken

Rest remainder of 8 min.

400 m run

40 KB Swing unbroken

Rest remainder of 6 min.