Pulled Pork

Firebird CrossFit – All Levels

View Public Whiteboard

Weightlifting

Weighted Pull-ups (1 x 1 )

Pull-ups (5 x Max Sets )

Thin band strict is prefered if they can’t do a strict pull up.

WOD

Metcon (Time)

Rx+

9-15-18

Weighted Pull-ups (35/25 lb.)

Calorie Row

Rx

9-15-18

Weighted Pull-ups (20/15 lb.)

Calorie Row

Fitness

9-15-18

Ring Row (Hard)

Calorie Row