All Levels – Thu, May 16

Firebird CrossFit – All Levels

Weightlifting

Front Squat (3 x 3 )

WOD – FBCF

Metcon (Time)

Rx+

(10 min time cap)

50-cal. Row

Accumulate 2 min at the top of a Pull-up

Rx

(10 min time cap)

50-cal. Row

Accumulate 2 min at the top of a Ring Row

Fitness

(10 min time cap)

40-cal. Row

Accumulate 2 min of hangs from a pull up Rig