RIngs of Power
Firebird CrossFit – All Levels
Weightlifting
Bench Press (1 x 5 )
WOD – FBCF
Metcon (Time)
Rx+
24 single DB weighted Step Ups (50/35lbs)
12 Ring Muscle Ups
2 rounds
Rx
24 single DB weighted Step Ups (50/35lbs)
16 Bar Muscle Ups
2 rounds
Fitness
18 single KB weighted Step Ups
18 Ring Rows (Hard)
2 rounds
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