Rowling Thunder
Firebird CrossFit – All Levels
Weightlifting
Weighted Pull-ups (1 x 3 )
Weightlifting
Pull-ups (3 x max)
WOD
Metcon (AMRAP – Reps)
Rx+
Row 40/30 Cal.
With time remaining in 4 min.,
perform max reps Alt. KB Turkish Get-ups (16/12kg.)
Rest 1 min.
3 rounds
Rx
Row 40/30 Cal.
With time remaining in 4 min.,
perform max reps Alt. KB Turkish Get-ups (12/8kg.)
Rest 1 min.
3 rounds
Fitness
Row 30/20 Cal.
With time remaining in 4 min.,
perform max reps Alt. KB/DB Turkish Get-ups
Rest 1 min.
3 rounds
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