Tuesday

Firebird CrossFit – All Levels

WOD

Metcon (Time)

RX+

500/400m Row/Run

30 Hang DB Clean – Right Arm (50/35lbs)

200m 1 Arm Farmers Carry – Right Arm

500/400m Row/Run

30 Hang DB Clean – Left Arm

200m 1 Arm Farmers Carry – Left Arm

2 Rounds

RX

500/400m Row/Run

30 Hang DB Clean – Right Arm (35/20lbs)

200m 1 Arm Farmers Carry – Right Arm

500/400m Row/Run

30 Hang DB Clean – Left Arm

200m 1 Arm Farmers Carry – Left Arm

2 Rounds

Fitness

500/400m Row/Run

20 Hang DB Clean – Right Arm

200m 1 Arm Farmers Carry – Right Arm

500/400m Row

20 Hang DB Clean – Left Arm

200m 1 Arm Farmers Carry – Left Arm

2 Rounds