HQ
Firebird CrossFit – All Levels
*CrossFit.com Oct. 31, 2018
WOD
Metcon (AMRAP – Reps)
Rx+
Max reps Strict Pull-ups
Max reps Shoulder Presses (95/65 lb.)
Max-Calorie Row in 20 sec.
Max Hanging L-sit Hold
3 rounds
Rx
Max reps Strict Pull-ups
Max reps Shoulder Presses (75/45 lb.)
Max-Calorie Row in 20 sec.
Max Hanging L-sit Hold
3 rounds
Fitness
Max reps Ring Row
Max reps Shoulder Presses
Max-Calorie Row in 20 sec.
Max Hanging Chair sit hold
3 rounds
Start a clock and begin an attempt at each exercise every 3 min.
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