Dead-Pull

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Deadlift (3 x 5 )

WOD

Metcon (Time)

Rx+

150 KB Swings (24/16kg)

*Every time you put the KB down, perform 10 Wall Balls.

Rx

150 KB Swings (16/12kg)

*Every time you put the KB down, perform 10 Wall Balls.

Fitness

150 KB Swings

*Every time you put the KB down, perform 10 Wall Balls.

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