Strictly Speaking
Firebird CrossFit – All Levels
Weightlifting
Weighted Pull-ups (1 rep max)
5 Sets to build to a 1 rep max
Metcon (5 Rounds for reps)
Pullup – 5 sets descending reps – 5,4,3,2,1,
WOD
Metcon (AMRAP – Reps)
Rx+
1 min. Burpee Broad Jumps
1 min. Med Ball OH Sit Ups (20/14)
1 min. Alt. DB Power Snatch (50/35)
4 rounds
Rx
1 min. Burpee Broad Jumps
1 min. Med Ball OH Sit Ups (20/14)
1 min. Alt. DB Power Snatch (35/20)
4 rounds
Fitness
1 min. Burpee Broad Jumps
1 min. Med Ball OH Sit Ups
1 min. Alt DB Power Snatch
4 rounds
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