Thursday

Firebird CrossFit – All Levels

WOD

Metcon (Time)

Rx+

1000m Row / 800m Run

30 Russian twists with MB (20/14lbs)

15 Alt Turkish Get Ups (24/16kg) (Standing to Standing)

Rx

1000m Row / 800m Run

30 Russian twists with MB(20/14lbs)

15 Alt Turkish Get Ups (16/12kg) (Standing to Standing)

Fitness

1000m Row / 800m Run

30 Russian twists with MB

10 Turkish Get Ups