Manic Monday
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
21-15-9
Front Squats (155/115 lb.)
Deadlifts
40 Unbroken KB Swings after each round (24/16 kg)
Rx
21-15-9
Front Squats (135/95 lb.)
Deadlifts
40 Unbroken KB Swings after each round (16/12 kg)
Fitness
21-15-9
Front Squats
Deadlifts
30 KB Swings after each round (12/8 kg)
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