Grip and Rip

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Weighted Pull-ups (1 x 2 )

Pull-ups (1 x 5 )

Difficult 5 rep pulling movement

WOD

Metcon (Time)

Rx+

12-10-8

Weighted Pull-ups (35/25 lb.)

400-m Run / 500-m Row

Rx

12-10-8

Weighted Pull-ups (25/15 lb.)

400-m Run / 500-m Row

Fitness

12-10-8

Ring Rows

400-m Run / 500-m Row

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