10 Minute Mile
Firebird CrossFit – All Levels
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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