Put up or pull up.
Firebird CrossFit – All Levels
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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