Strictly Speaking

Firebird CrossFit – All Levels

View Public Whiteboard

Weightlifting

Weighted Pull-ups (1 rep max)

5 Sets to build to a 1 rep max

Metcon (5 Rounds for reps)

Pullup – 5 sets descending reps – 5,4,3,2,1,

WOD

Metcon (AMRAP – Reps)

Rx+

1 min. Burpee Broad Jumps

1 min. Med Ball OH Sit Ups (20/14)

1 min. Alt. DB Power Snatch (50/35)

4 rounds

Rx

1 min. Burpee Broad Jumps

1 min. Med Ball OH Sit Ups (20/14)

1 min. Alt. DB Power Snatch (35/20)

4 rounds

Fitness

1 min. Burpee Broad Jumps

1 min. Med Ball OH Sit Ups

1 min. Alt DB Power Snatch

4 rounds