RF
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
30-20-10
Deadlifts (185/155 lb.)
Hang Power Cleans (95/65 lb.)
Run (400m)
Rx
30-20-10
Deadlifts (165/115 lb.)
Hang Power Cleans (75/45 lb.)
Run (400m)
Fitness
30-20-10
Deadlifts
Hang Power Cleans
Run (300m)
WOD – Home Gym
Metcon (Time)
30-20-10
DB Suitcase Deadlifts
DB Hang Power Cleans
30 – 10m Shuttle Runs
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