Put up or pull up.

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

WOD

Clean (1 x 1 )

10 min time cap

Squat Clean (1 x 1 )

10 min time cap

Power Clean (1 x 1 )

10 min time cap

Metcon (AMRAP – Reps)

Rx

2 min. Row (Cals)

2 min. Pull-up

Rest 1 min.

2 min. Row (Cals)

2 min. Chest-to-bar Pull-ups

Rest 1 min.

2 min. Row (Cals)

2 min. Strict Pull-ups

Fitness

2 min. Row (Cals)

2 min. Jumping Pull-up

Rest 1 min.

2 min. Row (Cals)

2 min. Jumping Chest-to-bar Pull-ups

Rest 1 min.

2 min. Row (Cals)

2 min. Ring Rows

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