Hang 10

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

View Public Whiteboard

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.

Recent Posts

Start typing and press Enter to search