Chip “R”
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
10 Wall Climbs
20 Strict HSPU
30 Parallette Pass-throughs
40 Pull-ups
50 Box Jump Overs (24/20 in.)
60 Hip Extensions
70 Double-unders
Rx
10 Wall Climbs
20 HSPU
30 Parallette Pass-throughs
40 Pull-ups
50 Box Jump Overs (24/20 in.)
60 Hip Extensions
70 Double-unders
Fitness
10 Plank Get-up Get-downs
20 Pike Round-the-Worlds
30 Parallette Pass-throughs(2 for 1)
40 Ring Rows
50 Box Step Overs
60 Good Mornings
70 Single-unders
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