Pull Day
Announcements
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Firebird CrossFit – All Levels
Weightlifting
Weighted Pull-ups (1 x 5 )
Weighted Pull-ups (1 x 4 )
Weighted Pull-ups (1 x 3 )
Weighted Pull-ups (1 x 2 )
Weighted Pull-ups (1 x 1 )
Pull-ups (5 sets for max reps. )
Shoulder Press (5 x 5 )
WOD
Metcon (Time)
Rx+
1-10 KB Swings 24/16
10-1 Burpee
Rx
1-10 KB Swings 16/12
10-1 Burpee
Fitness
1-10 KB Swings
10-1 Burpee
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