1 to 1

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

1-2-3-4-5-6-7-8-9-10

Bar Muscle-ups

One-Arm DB OH Squats (50/35 lb.) – each side

Rope Climbs

As far as possible in 15 min.

Rx

1-2-3-4-5-6-7-8-9-10

Bar Muscle-ups

One-Arm DB OH Squats (35/25 lb.) – each side

Rope Climbs

As far as possible in 15 min.

Fitness

1-2-3-4-5-6-7-8-9-10

Burpee to Jumping Pullup

One-Arm DB Front Squats – each side

Seated Rope Climb

As far as possible in 15 min.