Upside!

Firebird CrossFit – All Levels

WOD

Metcon (Time)

RX+

30 – 20 – 10

200m Farmers Carry (50/35lbs+)

DB/KB Front Squats

Inverted Ring Row

RX

30 – 20 – 10

200m Farmers Carry (35/20lbs)

DB/KB Front Squats

Inverted Ring Row

Fitness

30 – 20 – 10

200m Farmers Carry

DB Front Squats

Ring Row/ Supine Bar Row.