Weekender

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx

200-m Farmer’s Carry (50/35 lb.)

30 Wall Balls (20/14 lb.)

600-m Run

30 MB Squat Cleans

500-m Row/400m Run

30 MB Sit-ups

200-m Farmer’s Carry

Fitness

200-m Farmer’s Carry (Heavy)

24 Wall Balls

600-m Run

24 MB Squat Cleans

500-m Row/400m Run

24 MB Sit-ups

200-m Farmer’s Carry

WOD – Home Gym

Metcon (Time)

200-m Db Farmer’s Carry (50/35 lb.)

30 Db Thruster (single Db)

600-m Run

30 Db Squat Cleans (single Db)

400-m Run

30 Sit-ups

200-m Farmer’s Carry

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