How the Grip stole Christmas!

Firebird CrossFit – All Levels

Weightlifting

Clean (10 x 1 )

Power Clean (10 x 1 )

Weighted Pull-ups (Heavy single)

Metcon (AMRAP – Reps)

Max Set Inverted Bar Row (no kipping)

WOD

Metcon (Time)

WOD

RX+

1 BMU

3 Strict Pullups

5 Kipping Pullups

5 Rounds

* Rounds are done unbroken.

RX

1 C2B

3 Strict Pullups / 2 Strict Pullups

5 Kipping Pullups / 4 Kipping PU

5 Rounds

* Rounds are done unbroken.

10 Barbell Inverted Row

10 Bent over Row

5 Rounds