Billy

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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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