Elbow Grease

Firebird CrossFit – All Levels

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Weightlifting

Weighted Pull-ups (5 x 2 )

Pull-ups (5 x Max)

WOD

Metcon (Time)

Rx+

9-15-21

Knees-to-Elbows

Alt. DB Power Snatches (50/35 lb.)

Rx

9-15-21

Knees-to-Elbows

Alt. DB Power Snatches (35/20 lb.)

Fitness

9-15-21

Hanging Knee Raise

Alt. DB Power Snatches