Minute by Minute
Firebird CrossFit – All Levels
WOD – FBCF
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 4 th 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 4 th 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
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