Pull-UP

Firebird CrossFit – All Levels

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Weightlifting

Weighted Pull-ups (3 x 3 )

Weighted Pull-ups (3 x 1 )

Weightlifting Fitness:

Pull-ups (5 x 5 )

WOD

Metcon (Time)

Rx+

In pairs: 100-cal. Row Partner Holds the top of the Pull-Up

Rx

In pairs: 100-cal. Row Partner Holds a Bar Hang in a tuck

Fitness

In pairs: 75-cal. Row Partner holds the top of a Ring Row.
*One person Rows while the other does the hold

*Partner can only perform Rowing calories while other partner is performing the Hold. A drop does not mean you need to transition; you can hop back up.

*Allocate calories as needed; it does not need to be even.