It will only take a minute.

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

4 Strict Pullup

4 Strict Ring Dip

EMOM 4min

4 Bar Muscle Up

EMOM 4min

5 Wall Climbs

EMOM 4min

6 Toes to Bar

6 Ring Pushup

EMOM 4min

Last minute of the 4th EMOM is an amrap for reps!

Rx

4 Strict Pullup / Pullups

4 Strict Ring Dip

EMOM 4min

8 C2B Pullups / Pullups

EMOM 4min

4 Wall Climbs

EMOM 4min

4 Toes to Bar

4 Ring Pushup

EMOM 4min

Last minute of the 4th EMOM is an amrap for reps!

Fitness

4 Ring Rows

4 Box Dips

EMOM 4min

15 Jumping Pull ups

EMOM 4min

3 Wall Climbs

EMOM 4min

6 Hanging Leg Raises

6 Pushup

EMOM 4min

Last minute of the 4th EMOM is an amrap for reps!

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