Overhead Assault
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Reps)
Rx+
Minute 1: 20/15-Cal. Bike
Minute 2: 10 OH Squats (95/65 lb.)
Minute 3: 45-sec. GHD Superman Hold
4 rounds
Rx
Minute 1: 15/12-Cal. Bike
Minute 2: 10 OH Squats (75/55 lb.)
Minute 3: 45-sec. Superman Hold
4 rounds
Fitness
Minute 1: 12/10-Cal. Bike
Minute 2: 10 OH Squats
Minute 3: 45-sec. Superman Hold
4 rounds
Last Round for Max Reps.
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