All Levels – Thu, Mar 28

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

4 Pull-ups

8 Handstand Push-ups

16 Back Squats (45/35 lb.)

AMRAP 20 min.

Rx

3 Pull-ups

6 Handstand Push-ups

12 Back Squats (45/35 lb.)

AMRAP 20 min.

Fitness

4 Ring Rows

8 Presses (DB or BB)

16 Air Squats

AMRAP 20 min.