Upside!
Firebird CrossFit – All Levels
WOD
Metcon (Time)
RX+
30 – 20 – 10
200m Farmers Carry (50/35lbs+)
DB/KB Front Squats
Inverted Ring Row
RX
30 – 20 – 10
200m Farmers Carry (35/20lbs)
DB/KB Front Squats
Inverted Ring Row
Fitness
30 – 20 – 10
200m Farmers Carry
DB Front Squats
Ring Row/ Supine Bar Row.
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