Hold on Tight
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Rounds and Reps)
Rx+
90 sec. Barbell Hold (BW)
250-m Row
3min. Barbell Hold
500-m Row
AMRAP 20 min.
Rx
90 sec Barbell Hold (3/4 BW)
250-m Row
3min. Barbell Hold
500-m Row
AMRAP 20 min.
Fitness
90 sec. Barbell Hold
250-m Row
3min. Barbell Hold
500-m Row
AMRAP 20 min.
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