Crossfitty

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

10 min. AMRAP

3 Thrusters

3 Chest-to-bar Pull-ups

6 Thrusters

6 Chest-to-bar Pull-ups

9 Thrusters

9 Chest-to-bar Pull-ups

12 Thrusters

12 Chest-to-bar Pull-ups

15 Thrusters

15 Chest-to-bar Pull-ups

18 Thrusters

18 Chest-to-bar Pull-ups

…. And so on

Men 95 lb.

Women 65 lb.

Rx

10 min. AMRAP

3 Thrusters

3 Pull-ups

6 Thrusters

6 Pull-ups

9 Thrusters

9 Pull-ups

12 Thrusters

12 Pull-ups

15 Thrusters

15 Pull-ups

18 Thrusters

18 Pull-ups

…. And so on

Men 75 lb.

Women 55 lb. Fitness

10 min. AMRAP

3 Thrusters

3 Jumping Chin-over-bar Pull-ups

6 Thrusters

6 Jumping Chin-over-bar Pull-ups

9 Thrusters

9 Jumping Chin-over-bar Pull-ups

12 Thrusters

12 Jumping Chin-over-bar Pull-ups

15 Thrusters

15 Jumping Chin-over-bar Pull-ups

18 Thrusters

18 Jumping Chin-over-bar Pull-ups

…. And so on

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