Burpy…

Firebird CrossFit – All Levels

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Weightlifting

Weighted Pull-ups (5-4-3-2-1)

Pull-ups (5 Sets max Reps (band Ok))

WOD – FBCF

Metcon (4 Rounds for reps)

Rx+

1 min. DBF Burpee over the DB

1 min. Med Ball OH Sit Ups (20/14)

1 min. DB Snatch (50/35)

4 rounds

Rx

1 min. DBF Burpee over the DB

1 min. Med Ball OH Sit Ups (20/14)

1 min. DB Snatch (35/20)

4 rounds

Fitness

1 min. DBF Burpee over the DB

1 min. Med Ball OH Sit Ups

1 min. DB Snatch

4 rounds