Seconds Chance

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (4 Rounds for reps)

Rx

30-60-90-120 sec.

Double-unders

Ring Hold

Burpees

Ring-Row Hold

Rest Fitness

30-60-90-120 sec.

Single-Unders

Plank Hold

Burpees

Bar Hang

Rest