Deadly Hallows
Firebird CrossFit – All Levels
Weightlifting
Deadlift (3 x 5 )
WOD – FBCF
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.
WOD – Home Gym
Metcon (Weight)
10 DB Deadlifts
5 DB Floor Press
EMOM 15min
Metcon (Time)
Rx
150 DB Swings
*Every time you put the DB down, perform 6 DB Thrusters
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