Oh Course
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
12/8-cal. Assault Bike
24 Knees-to-elbows
48 MB Bear Hug Walking Lunges (20/14 lb.)
24 Toes-to-bars
48 MB OH Lunges
12 x 1 Knees-to-elbow + 1 Toes-to-bar
48 MB Hug Walking Lunges
12/8-cal. Assault Bike
Rx
12/8-cal. Assault Bike
24 Knees-to-elbows
48 MB Hug Walking Lunges (20/14 lb.)
24 Toes-to-bars
48 MB OH Lunges
12 x 1 Knees-to-elbow + 1 Toes-to-bar (You can drop Down)
48 MB Hug Walking Lunges
12/8-cal. Assault Bike
Fitness
9/6-cal. Assault Bike
24 Hanging Knee Raises
48 MB Hug Walking Lunges
24 Wall-lying Hands-to-feet
48 MB OH Lunges or Front-rack Lunges
24 Sit-ups
48 MB Hug Walking Lunges
9/6-cal. Assault Bike
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