CrossFity
Firebird CrossFit – All Levels
Metcon (Time)
Rx+
10 Ring Muscle-ups
20 Thrusters (95/65 lb.)
30 Parallette Pass-throughs
40 Wall Balls (20/14 lb.)
50 V-ups
40 Back Squats
30 Parallette Heel Taps(RS+LS=1)
20 MB Bear-hug Squats
10 Ring Muscle-ups
Rx
10 Chest 2 Bar PU / Pullups + Ring Dip
20 Thrusters (75/45 lb.)
30 Parallette Pass-throughs
40 Wall Balls (20/14 lb.)
50 V-ups
40 Back Squats
30 Parallette Heel Taps(RS+LS=1)
20 MB Bear-hug Squats
10 Chest 2 Bar PU / Pullups + Ring Dip
Fitness
10 Ring Rows + Push Up
15 Thrusters
20 Parallette Pass-throughs
25 Wall Balls
30 Crunches
25 Back Squats
20 Heel Taps
15 MB Bear-hug Squats
10 Ring Rows + Push Up
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