Lil Jumpy

Firebird CrossFit – All Levels

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Weightlifting

Back Squat (1 x 3 )

WOD – FBCF

Metcon (Time)

Rx+

100 Double-unders

15 Strict Pullups

80 Double-unders

20 Chest 2 Bar Pull-ups

60 Double-unders

25 Pullups

Rx

80 Double-unders

15 Pull-ups

60 Double-unders

20 Pullups

40 Double-unders

25 Pullups

Fitness

100 Speed Steps

15 Banded Pull-ups

80 Speed Steps

20 Ring Rows

60 Speed Steps

25 Jumping Pull-ups