Walkie Walkie
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
Row 500 m
400-m Single-Arm Farmers Carry (50/35 lb.)
Rest 2 min.
Row 500 m
300-m Single-Arm Farmers Carry
Rest 2 min.
Row 500 m
200-m Single-Arm Farmers Carry
*Farmers Carry needs to be done unbroken.
*5 Burpee penalty at the end of each round for every
time the dumbbells are put down.
Rx
Row 500 m
400-m Single-Arm Farmers Carry (35/25 lb.)
Rest 2 min.
Row 500 m
300-m Single-Arm Farmers Carry
Rest 2 min.
Row 500 m
200-m Single-Arm Farmers Carry
*Farmers Carry needs to be done unbroken.
*5 Burpee penalty at the end of each round for every
time the dumbbells are put down.
Fitness
Row 500 m
300-m Single-Arm Farmers Carry
Rest 2 min.
Row 500 m
200-m Single-Arm Farmers Carry
Rest 2 min.
Row 500 m
100-m Single-Arm Farmers Carry
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