Hulk!

Announcements

Nutrition Challenge dates to remember
2nd BOD POD Feb 3 – Schedule your appointment now!!!
2nd WOD Feb 4 @ 10am

Firebird CrossFit – All Levels

Weightlifting

Weighted Plank Hold (3 x 1 (max weight))

Weighted Plank Hold

WOD

Metcon (AMRAP – Rounds and Reps)

RX+

10 Inverted Ring Row / Horizontal Ring Row

24 Walking Lunges

AMRAP 10min

RX

10 Horizontal Ring Row / Ring Row

24 Walking Lunges

AMRAP 10min

8 Bar Rows

18 Walking Lunges

AMRAP 10min

Gymnastics

Metcon (Time)

Ring Hold
Accumulate 4min in the bottom of the ring row. Record the total time it takes to do this.