Death Vader
Firebird CrossFit – All Levels
Weightlifting
Sumo Deadlift (5 x 3 )
WOD
Metcon (AMRAP – Rounds and Reps)
Rx+
Death by KB Swings 24/16kg
Start with 2 reps. Every 30 sec., add 2 more reps.
Rx
Death by KB Swings 16/12kg
Start with 2 reps. Every 30 sec., add 2 more reps.
Fitness
Death by KB Swings
Start with 2 reps. Every 30 sec., add 2 more reps.
The goal is to reach 4-5 min. (Use a load that will support this time domain.)
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