Rings of Fire

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (4 Rounds for time)

Rx+

200-m Run

15 Ring Push-ups

20 Deadlifts (155/115 lb.)

Perform every 3 min.

4 rounds Rx

200-m Run

10 Ring Push-ups

15 Deadlifts (135/95 lb.)

Perform every 3 min.

4 rounds Fitness

100m Run

10 Push-ups

10 Deadlifts

Perform every 3 min.

4 rounds