Unbroken

Firebird CrossFit – All Levels

If it aint broke do it unbroken

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WOD – FBCF

Metcon (Time)

Rx+

800-m Run

60 KB Swings unbroken (24/16 kg)

Rest 1 min.

600-m Run

50 KB Swings unbroken

Rest 1 min.

400-m Run

40 KB Swings unbroken

Rest 1 min.

200-m Run

30 KB Swings unbroken

Rx

800-m Run

60 KB Swings unbroken (16/12 kg)

Rest 1 min.

600-m Run

50 KB Swings unbroken

Rest 1 min.

400-m Run

40 KB Swings unbroken

Rest 1 min.

200-m Run

30 KB Swings unbroken

Fitness

800-m Run

60 Russian Swings

Rest 1 min.

600-m Run

50 Russian Swings

Rest 1 min.

400-m Run

40 Russian Swings

Rest 1 min.

200-m Run

30 Russian Swings
Rx+/Rx – if you break on the KB you must perform 5 burpees