Ring of Fire
Firebird CrossFit – All Levels
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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