Up Up and Away
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
1k Row
Rest 2 min.
24 Bar Muscle-ups
Rest 2 min.
50 KB Swings (24/16 kg)
Rest 2 min.
Row 500 m
Rest 1 min.
12 Bar Muscle-ups
Rest 1 min.
25 KB Swings
Rx
1k Row
Rest 2 min.
24 Pull ups
Rest 2 min.
50 KB Swings (16/12 kg)
Rest 2 min.
Row 500 m
Rest 1 min.
12 Pull ups
Rest 1 min.
25 KB Swings
Fitness
1k Row
Rest 2 min.
24 Jumping Chest-to-bar Pull-ups
Rest 2 min.
50 KB Swings
Rest 2 min.
Row 500 m
Rest 1 min.
12 Jumping Chest-to-bar Pull-ups
Rest 1 min.
25 KB Swings
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