Weekender
Firebird CrossFit – All Levels
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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