Ring of Fire!

Firebird CrossFit – All Levels

WOD

Metcon (Time)

RX+

Run 800m

50 Ring Dip

Run 400m

2min Ring Hold

Run 800m

50 Russian KB Swing 32 / 24

Run 400m

2min Superman Hold

Run 800m

RX

Run 800m

40 Ring Dip

Run 400m

90sec Ring Hold

Run 400m

50 Russian KB Swing 24/16

Run 400m

90sec Superman Hold

Run 800m

Fitness

Run 400m

30 Dips – Bar / Box / Negatives

Run 400m

1min Bar / Box Support Hold

Run 400m

40 Russian KB Swing

Run 400m

1min Superman Hold

Run 400m