Friday

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Rounds and Reps)

RX+

250m Row /200m Run

5 Ring / Bar Muscle Up

2 Rope Climb

AMRAP 12min

RX

250m Row /200m Run

5 C2B / Pullup

2 Rope Climb

AMRAP 12min

Fitness

250m Row /200m Run

5 Jumping Chest to Bar Pullup

2 Seated Rope Climb

AMRAP 12min