Grip and Rip
Firebird CrossFit – All Levels
Weightlifting
Weighted Pull-ups (1 x 2 )
Pull-ups (1 x 5 )
Difficult 5 rep pulling movement
WOD
Metcon (Time)
Rx+
12-10-8
Weighted Pull-ups (35/25 lb.)
400-m Run / 500-m Row
Rx
12-10-8
Weighted Pull-ups (25/15 lb.)
400-m Run / 500-m Row
Fitness
12-10-8
Ring Rows
400-m Run / 500-m Row
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