Pull Under + Double Up!
Announcements
Special Holiday Schedule – No classes this week on the following days and times
Tuesday-Friday 9am and Noon
Thursday 530 Pm
Friday 430 Pm
Saturday December 30 – Open Gym
Monday Jan 1st – Gym Closed
Tuesday Jan 2nd – 530 Am
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
100 Double-unders
15 Strict Pullups
80 Double-unders
20 Chest 2 Bar Pull-ups
60 Double-unders
25 Pullups
Rx
80 Double-unders
15 Pull-ups
60 Double-unders
20 Pullups
40 Double-unders
25 Pullups
Fitness
100 Speed Steps
15 Banded Pull-ups
80 Fast Feet
20 Ring Rows
60 Fast Feet
25 Jumping Pull-ups
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