Ringlets

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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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