Cinco De Ouchie

Firebird CrossFit – All Levels

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Weightlifting

Weighted Pull-ups (3 x 3 )

Strict

Pull-ups (3 x your max set)

Ring Rows (3 x max set)

WOD

Metcon (Time)

Rx+

7 DB Suitcase Deadlifts (L)

30-sec. Suitcase Hold (L)

14 Toes-to-Bars

7 DB Suitcase Deadlifts (R)

30-sec. Suitcase Hold (R)

5 rounds

Load: 50/35 lb.

Rx

7 DB Suitcase Deadlifts (L)

30-sec. Suitcase Hold (L)

14 Toes-to-Bars

7 DB Suitcase Deadlifts (R)

30-sec. Suitcase Hold (R)

5 rounds

Load: 35/25 lb.

Fitness

7 DB Suitcase Deadlifts (L)

30-sec. Suitcase Hold (L)

14 Wall-Lying Hands-to-toes

7 DB Suitcase Deadlifts (R)

30-sec. Suitcase Hold (R)

5 rounds