Swing Thing

Firebird CrossFit – All Levels

Gymnastics

HSPU Challenge (Time)

Rx+:

25 reps

Rx:

15 reps

fitness

Max HS Hold or 30 Push Ups

5 Min time Cap
Perform reps as fast as possible. They choose their difficulty version

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

10 KB Swings (32/24 kg)

16 Shoulder-to-Overheads (95/65 lb.)

AMRAP 10 min.

Rx

10 KB Swings (24/16 kg)

16 Shoulder-to-Overheads (75/45 lb.)

AMRAP 10 min.

Fitness

8 KB Swings

16 Shoulder-to-Overheads

AMRAP 10 min.