NMM!
Firebird CrossFit – All Levels
WOD
Metcon (Time)
RX+
Every 10min perform:
3 Muscle Ups
6 Def Handstand Pushups (abmat and 45/25 plate)
12 Hang Power Snatch (95/65lbs)
Run 800m
3 Rounds
RX
Every 10min perform:
3 Chest 2 Bar / Pullups
6 Handstand Pushups
12 Hang Power Snatch (75/55lbs)
Run 800m
3 Rounds
Fitness
Every 10min perform
4 seated pullups
8 Pike Pushups
12 Hang Power Snatch
Run 800m
3 Rounds
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