Hold It Now
Firebird CrossFit – All Levels
Weightlifting
Front Squat (5 x 3 )
WOD
Metcon (Time)
Rx+
In Partners (10 min time cap)
100-cal. Row
P1 rows while P2 holds the top of a Pull-up
*Calories can only be accumulated while partner is performing the hold. A drop does not mean you need to transition; you can hop back up. Divide calories as needed.
Rx
In Partners (10 min time cap)
100-cal. Row
P1 rows while P2 holds the top of a Ring Row
*Calories can only be accumulated while partner is performing the hold. A drop does not mean you need to transition; you can hop back up. Divide calories as needed.
Fitness
In Partners (10 min time cap)
100-cal. Row
P1 rows while P2 hangs from a pull up Rig
*Calories can only be accumulated while partner is performing the hold. A drop does not mean you need to transition; you can hop back up. Divide calories as needed.
