Heavy Metal!

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Weighted Pull-ups (1 x 4 )

Pull-ups (max set)

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

6 Front-Rack Lunges (155/115 lb.)

8 Weighted Pull-ups (50/25 lb.)

AMRAP 15 min.

Rx

6 Front-Rack Lunges (135/95 lb.)

8 Weighted Pull-ups (35/20 lb.)

AMRAP 15 min.

Fitness

6 Front-Rack DB Lunges

8 Strict Banded Pullups

AMRAP 15 min.

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