Billy
Firebird CrossFit – All Levels
Weightlifting
Shoulder Press (3 x 5 )
WOD – FBCF
Metcon (Time)
Rx+
9-15-21
Deadlifts (185/135 lb.)
Knees-to-Elbows
After each round, perform 500-m Row.
Rx
9-15-21
Deadlifts (155/105 lb.)
Knees-to-Elbows
After each round, perform 500-m Row.
Fitness
9-15-21
Deadlifts
Hanging Leg Raises
After each round, perform 500-m Row.
WOD – Home Gym
Metcon (Time)
9-15-21
Odd Object Deadlifts
Walking Lunges
After each round, perform 400-m Run
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