Crossfitty
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