All Levels – Sat, Aug 19

Firebird CrossFit – All Levels

Weightlifting

Weighted Pull-ups

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

6 Front-Rack Lunges (155/115 lb.)

8 Weighted Pull-ups (50/25 lb.)

AMRAP 15 min.

Rx

6 Front-Rack Lunges (135/95 lb.)

8 Weighted Pull-ups (35/20 lb.)

AMRAP 15 min.

Fitness

6 Front-Rack DB Lunges

8 Strict Banded Pullups

AMRAP 15 min.