Wednesday

Firebird CrossFit – All Levels

WOD

Metcon (Time)

Time Cap of 25 min

Rx+

100 KB Swing (32/24kg)

Every time you put the KB down,

perform 100m Front rack walk

with KB

Rest 2min

800m Waiters Carry with KB

Every time you put the KB down,

perform 10 KB Swings

Rx

100 KB Swing (24/16kg)

Every time you put the KB down,

perform 100m Front rack walk

with KB

Rest 2min

800m Waiters Carry with KB

Every time you put the KB down,

perform 10 KB Swings

Fitness

70 KB Swing

Every time you put the KB down,

perform 100m Front rack walk

with KB

Rest 2min

800m Waiters Carry with KB

Every time you put the KB down,

perform 10 KB Swings