Elbo Grease

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (Time)

Rx+

6 Knees-to-elbows

4 Bar Muscle-ups

200-m Bear Hug Hold MB Carry (20/14 lbs.)

3 Rounds Rx

5 Knees-to-elbows

3 Bar Muscle-ups

200-m Bear Hug Hold MB Carry

(20/14 lbs.)

3 Rounds Fitness

5 Lying Leg Raises

3 Jumping Muscle-ups

200-m Bear Hug Hold MB Carry

3 Rounds