Emerald
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
3 Deadlifts @ 80%
10 Burpees
3 rounds
6 Deadlifts @ 70%
10 Burpees
3 rounds
9 Deadlifts @ 60%
10 Burpees
3 rounds
Rx
3 Deadlifts @ 70%
10 Burpees
3 rounds
6 Deadlifts @ 60%
10 Burpees
3 rounds
9 Deadlifts @ 50%
10 Burpees
3 rounds
Fitness
6 Deadlifts
6 Burpees
10 rounds
WOD – Home Gym
Metcon (Time)
10 DB Deadlift
10 Burpee
3-5 rounds
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