Friday

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Rounds and Reps)

RX+

20 Pistols

20 Ring Push ups

20 SDHP (95/65lbs)

20 GHD Hip Extension

AMRAP 30min

RX

20 Air Squats

20 Ring Push ups

20 SDHP (75/45lbs)

20 GHD Hip Extension

AMRAP 30min

Fitness

15 Air Squats

15 Push Ups

15 SDHP

15 Good Mornings

AMRAP 30min