Thx Rogue

Firebird CrossFit – All Levels

WOD

Metcon (Time)

RX+

8 L Sit Pullups

4 Squat Cleans (155/115lbs)

8 Strict HSPU

16 KB Swings (32/24kg)

32 Pullups

16 Swings

8 Strict HSPU

4 Squat Cleans

8 L Sit Pullups

RX

8 Chest 2 Bar Pullups

4 Squat Cleans (135/95lbs)

8 HSPU

16 KB Swings (24/16kg)

32 Pullups

16 KB Swings

8 HSPU

4 Squat Cleans

8 Chest 2 Bar Pullups

Fitness

10 Bent Over DB Rows

4 Power Cleans

8 Pushups

16 KB swings

32 Ring Rows

16 Swings

8 Pushups

4 Power Cleans

10 Bent Over DB Rows