Double Under Express

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Reps)

Rx

30-60-90-120 sec.

Double-unders

Ring Hold

Burpees

Ring-Row Hold

Rest

Fitness

30-60-90-120 sec.

Single-Unders

Plank Hold

Burpees

Bar Hang

Rest