Hang 10
Firebird CrossFit – All Levels
Weightlifting
Weighted Pull-ups (1 x 3 )
5 Sets of 3, record the heaviest weight performed.
Pull-ups (5 x 3 )
Put in comments if you did max set instead of a set number and if you used a band.
WOD – FBCF
Metcon (Time)
Rx+
With a Partner: 100-cal. Row
* P1 Rows and P2 Holds the top of a Pull-up
Rx
With a Partner: 100-cal. Row
* P1 Rows and P2 Performs Pull-up Bar Hang.
Fitness
With a Partner: 100-cal. Row
* P1 Rows and P2 Holds the top of a Ring Row or Ring Row hold.
* Can only Row calories while partner is performing the Hold. A drop does not mean you need to transition; you can hop back up.
* Allocate calories as needed; does not need to be even.
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