How the Grip stole Christmas!
Firebird CrossFit – All Levels
Weightlifting
Clean (10 x 1 )
Power Clean (10 x 1 )
Weighted Pull-ups (Heavy single)
Metcon (AMRAP – Reps)
Max Set Inverted Bar Row (no kipping)
WOD
Metcon (Time)
WOD
RX+
1 BMU
3 Strict Pullups
5 Kipping Pullups
5 Rounds
* Rounds are done unbroken.
RX
1 C2B
3 Strict Pullups / 2 Strict Pullups
5 Kipping Pullups / 4 Kipping PU
5 Rounds
* Rounds are done unbroken.
10 Bent over Row
5 Rounds
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