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Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
5 Strict Pull-ups
10 Back Squats (115/75 lb.)
4 Strict Ring Muscle-ups
10 Front Squats
3 rounds
Rx
5 Strict Pull-ups
10 Back Squats (95/65 lb.)
4 Strict Chest 2 bar Pullups
10 Front Squats
3 rounds
Fitness
5 Strict Ring Rows
8 Back Squats
4 Strict Ring Rows (Harder)
8 Front Squats
3 rounds
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