All Levels – Fri, Apr 12

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (4 Rounds for reps)

Rx+

4 Rope Climbs

25 Ring Dips

In what is remaining of 5 min.,

perform Strict Handstand Push-ups.

4 rounds

Rx

3 Rope Climbs

20 Ring Dips

In what is remaining of 5 min.,

perform Handstand Push-ups.

4 rounds

Fitness

4 Seated Rope Climbs

15 Dips

In what is remaining of 5 min.,

Seated DB Press.

4 rounds