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
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