Thursday

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Reps)

RX

1min Assault Bike / Row

30sec Rest

45sec Handstand hold

15sec Rest

1min Assault Bike / Row

30sec Rest

45sec Iron Cross Hold (5 / 2.5lb change plates)

15sec Rest

3 Rounds

Fitness

1min Assault Bike / Row

30sec Rest

45sec Plank Hold

15sec Rest

1min Assault Bike / Row

30sec Rest

45sec Iron Cross Hold (no weight)

15sec Rest

3 Rounds