Niner

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (7 Rounds for reps)

Rx+

4 min. DB Thrusters (50/35 lb.)

3 min. Chest-to-Bar Pull-ups

2 min. Weighted Sit-ups

1 min. Ring Muscle-ups

2 min. Weighted Sit-ups

3 min. Chest-to-Bar Pull-ups

4 min. DB Thrusters

Rx

4 min. DB Thrusters (35/20 lb.)

3 min. Pull-ups

2 min. Weighted Sit-ups

1 min. Chest-to-Bar Pull-ups

2 min. Weighted Sit-ups

3 min. Pull-ups

4 min. DB Thrusters

Fitness

4 min. DB Thrusters

3 min. Ring Rows

2 min. Sit-ups

1 min. Pull-ups

2 min. Sit-ups

3 min. Ring Rows

4 min. DB Thrusters