Pull it
Firebird CrossFit – All Levels
weightlifting
Weighted Pull-ups (5-4-3-2-1 )
Pull-ups (5,4, 3, 2, 1.)
WOD
Metcon (AMRAP – Reps)
Rx+
1 min. Burpee Broad Jumps
1 min. Med Ball OH Sit Ups (20/14)
1 min. DB Snatch (50/35)
4 rounds
Rx
1 min. Burpee Broad Jumps
1 min. Med Ball OH Sit Ups (20/14)
1 min. DB Snatch (35/20)
4 rounds
Fitness
1 min. Burpee Broad Jumps
1 min. Med Ball OH Sit Ups
1 min. DB Snatch
4 rounds
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