The Dead Next Door
Firebird CrossFit – All Levels
Weightlifting
Deadlift (2 x 5 )
Deadlift (2 x 3 )
Deadlift (2 x 1 )
Deadlift (1 x 1 )
WOD
Metcon (AMRAP – Rounds and Reps)
Death by KB Swings
Rx+ 24/16 (kg)
Rx 16/12 (kg)
2 Reps. Every 30 seconds add 2 additional reps until you cannot finish the reps in the 30 second time frame.
The goal is to reach 4-5 minutes. (Use a load that will support this time domain.) This is a great workout to scale up. Lets see some reds for the men, and orange for the ladies.
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