Rowling Thunder

Firebird CrossFit – All Levels

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Weightlifting

Weighted Pull-ups (1 x 3 )

Weightlifting

Pull-ups (3 x max)

WOD

Metcon (AMRAP – Reps)

Rx+

Row 40/30 Cal.

With time remaining in 4 min.,

perform max reps Alt. KB Turkish Get-ups (16/12kg.)

Rest 1 min.

3 rounds

Rx

Row 40/30 Cal.

With time remaining in 4 min.,

perform max reps Alt. KB Turkish Get-ups (12/8kg.)

Rest 1 min.

3 rounds

Fitness

Row 30/20 Cal.

With time remaining in 4 min.,

perform max reps Alt. KB/DB Turkish Get-ups

Rest 1 min.

3 rounds