All Levels – Sat, Mar 23

Firebird CrossFit – All Levels

Weightlifting

Front Squat (3 X 3)

WOD – FBCF

Metcon (Time)

Rx+ / Rx

10 Single Arm Russian KBS @ 24/16 (16/12)

10 C2B (Pull-ups)

100m Run

for the KBS, switch hands at the top on every rep

4 Rounds

Metcon (Time)

Rx+ / Rx

10 Single Arm Russian KBS @ 24/16 (16/12)

10 C2B (Pull-ups)

100m Run

for the KBS, switch hands at the top on every rep

4 Rounds