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
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