Even the Odd’s

Firebird CrossFit – All Levels

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Weightlifting

Tempo Back Squat (3,3,x,1) (3 x 3 )

Tempo Back Squat (3,3,x,1)

WOD

Metcon (AMRAP – Reps)

*Max Reps 5th Round

Rx+

Odd Minute: 10 Weighted Pull-ups

Even Minute: 5 Back Squats (225/155 lb.)

5 rounds

Pull-up load: 35/15 lb.

Rx

Odd Minute: 8 Weighted Pull-ups

Even Minute: 5 Back Squats (185/135 lb.)

5 rounds

Pull-up load: 25/10 lb.

Fitness

Odd Minute: 10 Hard Ring Rows

Even Minute: 5 Back Squats

5 rounds