Dive Bar
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
30 Bar Muscle-ups
Every minute, perform
8 Reverse Lunges
50 Ring Dips
Every minute, perform
8 Jumping Pull-ups
Rx
20 Bar Muscle-ups
Every minute, perform
8 Reverse Lunges
40/30 Ring Dips
Every minute, perform
8 Jumping Pull-ups
Fitness
30 Jumping Chest 2 Bar Pullup/Pushup
Every minute, perform
8 Reverse Lunges
30 Box/Bench Dips
Every minute, perform
5 Jumping Pull-ups
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