Boot Straps

Firebird CrossFit – All Levels

Weightlifting

Power Clean (3 x 3 )

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

10 Shoulder to Overhead (115/75lbs)

10 Strict Pullup / 5 Strict Pullup

AMRAP 10min Rx

10 Shoulder to Overhead (95/65lbs)

8 Strict Pullup / 5 Kipping Pullups

AMRAP 10min Fitness

10 Shoulder to Overhead

10 Hard Ring Rows.

AMRAP 10min