Time Clock
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Reps)
Rx+
1 min. Bike
30 sec. Rest
45 sec. Handstand Hold
15 sec. Rest
1 min. Bike
30 sec. Rest
45 sec. Strict HSPUs
15 sec. Rest
3 rounds
Rx
1 min. Bike
30 sec. Rest
45 sec. Handstand Hold
15 sec. Rest
1 min. Bike
30 sec. Rest
45 sec. HSPUs
15 sec. Rest
3 rounds
Fitness
1 min. Bike
30 sec. Rest
45 sec. WW Hold or Plank Hold
15 sec. Rest
1 min. Bike
30 sec. Rest
45 sec. Wall Walks or Push Ups
15 sec. Rest
3 rounds
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