8 Mile

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Reps)

Rx+

1 min. Row (Cals.)

1 min. Air Squats

4 rounds

30sec transition

2 min. Knees-to-Elbows

2 min. Ring Dips

2 rounds

30sec transition

4 min. Bar Muscle-ups

4 min. DU’s

Rx

1 min. Row (Cals.)

1 min. Air Squats

4 rounds

30sec transition

2 min. Knees-to-Elbows

2 min. Ring Dips

2 rounds

30 sec transition

4 min. Chest To Bar Pull Ups

4 min. DU’s

Fitness

1 min. Row (Cals.)

1 min. Air Squats

4 rounds

30sec transition

2 min. Hanging Leg Raises

2 min. Bar or box Dips, Tricep Dips

2 rounds

30 sec transition

4 min. Hard Ring Row

4 min. Speed steps