Getter
Firebird CrossFit – All Levels
Weightlifting
Weighted Pull-ups (5, 4, 3, 2, 1. )
Strict Pullup (5, 4, 3, 2, 1)
Strict Pullup
WOD – FBCF
Metcon (AMRAP – Reps)
Rx+
1 min. DB Facing Burpee over the DB
1 min. Med Ball OH Sit Ups (20/14)
1 min. DB Snatch (50/35)
4 rounds
Rx
1 min. DB Facing Burpee over the DB
1 min. Med Ball OH Sit Ups (20/14)
1 min. DB Snatch (35/20)
4 rounds
Fitness
1 min. DB Facing Burpee over the DB
1 min. Med Ball OH Sit Ups
1 min. DB Snatch
4 rounds
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