Lyft Heavy

Announcements

Firebird Christmas Party Sat Dec 9th, 6 PM

Firebird CrossFit – All Levels

Rx
Deadlift
5-3-1-3-5
Fitness
Deadlift
5-5-3-3-3

Weightlifting

Deadlift (1 x 5)

RX

Deadlift (1 x 3 )

RX

Deadlift (heavy single)

RX

Deadlift (1 x 3)

RX #2

Deadlift (1 x 5 )

RX #2

Deadlift (2 X 5 )

Deadlift (3 X 3 )

WOD

Metcon (Calories)

(5 min.) Finisher

5 rounds of:

30 sec. ON : 30 sec OFF

Max calorie Row