Death Vader

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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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