Dive Bar

Firebird CrossFit – All Levels

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Weightlifting

Metcon (Weight)

1 Power Clean EMOM for 10min

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

12 D/B Step-ups (50/35 lb.) (20 in.)

6 Bar Muscle-ups

AMRAP 12 min.

Rx

12 D/B Step-ups (35/25lb.) (20 in.)

4 Bar Muscle-ups

AMRAP 12 min.

Fitness

12 DB Step-ups

6 Jumping Chest-to-Bar Pull-ups

AMRAP 12 min.