Keep it on the DL

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

View Public Whiteboard

Weightlifting

Sumo Deadlift (3 x 5 )

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

3 Ring Muscle-ups

9 Thrusters (95/65 lb.)

AMRAP 10 min.

Rx

3 Bar Muscle-ups

9 Thrusters (95/65 lb.)

AMRAP 10 min.

Fitness

4 Pulls – C2B, PU, Ring Row

8 Thrusters

AMRAP 10 min.

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