King of the jungle

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Partner King Kong (Time)

Rx

1 Deadlift (315/225 lb.)

2 Muscle-ups

3 Cleans (squat) (185/135 lb.)

4 Handstand Push-ups

8 rounds

*Muscle-ups and HSPU performed by both.

*Split weightlifting movements as needed.

Fitness

4 Deadlifts

4 Pullups / Ring Rows

4 Power Cleans

4 Barbell Presses

8 rounds

*Gymnastic work done by both, Split weightlifting movements as needed.

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