Overhead Assault

Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Reps)

Rx+

Minute 1: 20/15-Cal. Bike

Minute 2: 10 OH Squats (95/65 lb.)

Minute 3: 45-sec. GHD Superman Hold

4 rounds

Rx

Minute 1: 15/12-Cal. Bike

Minute 2: 10 OH Squats (75/55 lb.)

Minute 3: 45-sec. Superman Hold

4 rounds

Fitness

Minute 1: 12/10-Cal. Bike

Minute 2: 10 OH Squats

Minute 3: 45-sec. Superman Hold

4 rounds

Last Round for Max Reps.