10 Minute Mile

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Deadlift (HEAVY SINGLE)

Deadlift (1 X 3 )

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

RX+

5 Deadlifts (275/185 lb.)

10 KB Single-arm Russian Swings – 5 each side (24/16 kg)

15 Wall Balls (20/14 lb.)

AMRAP 10 min.

Rx

5 Deadlifts (225/135 lb.)

10 KB Single-arm Russian Swings – 5 each side (16/12 kg)

15 Wall Balls (20/14 lb.)

AMRAP 10 min.

Fitness

5 Deadlifts

10 KB Russian Swings

15 Wall Balls

AMRAP 10 min.

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

10 DB Deadlifts

10 KB/DB Single-arm Russian Swings – 5 each side

15 Single DB Clusters (50/35 lb.)

AMRAP 10 min.

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