Work n Hold
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Reps)
Rx
1 min. Air Squats
30 sec. Rest
1 min. Squat Hold
30 sec. Rest
1 min. Parallette Pass-throughs
30 sec. Rest
1 min. Plank
30 sec. rest
3 rounds
Fitness
1 min. Air Squats
30 sec. Rest
1 min. Squat Hold
30 sec. Rest
1 min. Box Pass-throughs
30 sec. Rest
1 min. Plank
30 sec. rest
3 rounds
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