Elbow Grease

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (Time)

Rx+

60 Toes-to-Bars

Every minute perform:

8 Box Jumps (24/20 in.)

1 min Rest.

20 Ring Muscle-ups

Every minute perform:

8 Wall Balls (20/14 lb.)

Rx

50 Toes-to-Bars

Every minute perform:

6 Box Jumps (24/20 in.)

1 min Rest.

30 Bar Muscle Ups

Every minute perform:

6 Wall Balls (20/14 lb.)

Fitness

60 Knee Raises

Every minute perform:

8 Step-ups

1 min Rest

20 Hard Ring Rows

Every minute perform:

6 Wall Balls