Rings of Fire.

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

40 Double-unders

20 Push-ups

10 Ring Dips

AMRAP 16 min.

Rx

30 Double-unders

15 Push-ups

5 Ring Dips

AMRAP 16 min.

Fitness

20 Speed steps or 40 Single Unders

10 Push-ups

10 Tricep Dips

AMRAP 16 min.