Pump it Up

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

40/30-cal. Assault Bike

Then:

8 Pull-ups

12 Push-ups

16 Abmat Sit-ups

5 rounds

Rx

30/20-cal. Assault Bike

Then:

6 Pull-ups

8 Push-ups

12 Abmat Sit-ups

5 rounds

Fitness

30/20-cal. Assault Bike

Then:

6 Ring Pull-ups

8 Push-ups

12 Abmat Sit-ups

5 rounds