Unbroken

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

3 Unbroken Bar Muscle-ups

5 Unbroken Chest-to-Bar Pull-ups

7 Unbroken Knees-to-Elbows

21 Box Jumps

AMRAP 18 min.

*The MU, Pull-up and K2E are done unbroken as one complex.

*Penalty for breaking is a 5-rep deduction.

Rx

3 Bar Muscle-ups

5 Chest-to-Bar Pull-ups

7 Knees-to-Elbows

21 Box Jumps

AMRAP 18 min.

*Penalty for breaking is a 5-rep deduction.

Fitness

5 Jumping Chest-to-Bar Pull-ups

7 Jumping Pull-ups

9 Hanging Knee Raises/Lying Knee Raises

21 Plate Jumps

AMRAP 18 min.

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