For TimeAdvancedHero~45 min
Camilleri
Partner
3 rounds for time of:
400-mrun12pull-ups300-mrun24air squats200-mrun17push-ups100-mrun33sit-ups
Wear a 20/14 lb weight vest throughout.
Equipment
Pull-Up BarWeight Vest
Workout Details
- Stimulus
- Hero WOD honoring Firebird CrossFit — a weighted vest grinder that pairs descending run distances with a different bodyweight movement each time. The 1,000 total meters of running per round accumulates to 3,000 m total under load. Each transition from run to work set hits fatigued muscles from a different angle. Grip, lungs, and legs all take a beating.
- Score Type
- Time
- Rep Scheme
- Complex