Cinco De Ouchie
Firebird CrossFit – All Levels
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
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