Firebird CrossFit – All Levels
Weighted Pull-ups (3 x 3 )
Weighted Pull-ups (3 x 1 )
Pull-ups (5 x 5 )
In pairs: 100-cal. Row Partner Holds the top of the Pull-Up
In pairs: 100-cal. Row Partner Holds a Bar Hang in a tuck
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.