Pull of It!
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx+
25 Pull-ups
25 Single DB Step-ups (50/35 lb.)
25 Single DB Front Squats
20 Chest-to-bar Pull-ups
20 Single DB Step-ups (50/35 lb.)
20 Single DB Front Squats
15 Strict Pull-ups
15 Single DB Step-ups (50/35 lb.)
15 Single DB Front Squats
AMRAP 25 min.
Rx
25 Pull-ups
25 Single DB Step-ups (35/20 lb.)
25 Single DB Front Squats
20 Chest-to-bar Pull-ups
20 Single DB Step-ups (35/20 lb.)
20 Single DB Front Squats
15 Strict Pull-ups
15 Single DB Step-ups (35/20 lb.)
15 Single DB Front Squats
AMRAP 25 min.
Fitness
25 Jumping Pull-ups
25 Single DB Step-ups
25 Single DB Front Squats
20 Jumping Chest-to-bar Pull-ups
20 Single DB Step-ups
20 Single DB Front Squats
15 Ring Rows
15 Single DB Step-ups
15 Single DB Front Squats
AMRAP 25 min.
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