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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

*CrossFit.com Oct. 31, 2018

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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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