Ring of Fire

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

40 Ring Muscle-ups

Every time you break, perform:

20 Unbroken KB Swings (24/16 kg)

Rx

30 Ring Muscle-ups

Every time you break, perform:

20 Unbroken KB Swings (24/16 kg)

Fitness

50 Jumping Chest-to-bar Pull-ups

Every time you break, perform:

15 KB Swings

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