Hang Up’s

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (3 Rounds for weight)

Rx

Weighted Pull-ups

5 reps

EMOM 5 min.

3 reps

EMOM 5 min.

1 rep

EMOM 5 min.

Metcon (3 Rounds for reps)

Fitness

Assisted Pull-ups

5 reps

EMOM 5 min.

3 rounds