Ringlets
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
24 KB Weighted Step-ups (24/16 kg) (20inch box)
12 Ring Muscle-ups
3 rounds
Then, straight after, Row 500 m
Rx
24 KB Weighted Step-ups (16/12 kg) (20 inch box)
9 Bar Muscle-ups
3 rounds
Then, straight after, Row 500 m
Fitness
18 KB Weighted Step-ups
10 Jumping Chest-to-bar Pull-ups
3 rounds
Then, straight after, Row 500 m
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