12’s

Firebird CrossFit – All Levels

View Public Whiteboard

Weightlifting

Deadlift (1 x 5 )

WOD

Metcon (Time)

Rx+

250-m Row

12 Deadlifts (275/185 lb.)

Rest 2 min.

200-m Front-Rack KB Carry (24/16 kg)

12 KB Snatches

Rest 2 min.

3 rounds

Rx

250-m Row

12 Deadlifts (225/155 lb.)

Rest 2 min.

200-m Front-Rack KB Carry (24/16 kg)

12 KB Snatches

Rest 2 min.

3 rounds

Fitness

250-m Row

12 Deadlifts

Rest 2 min.

200-m Front-Rack KB Carry

12 KB Snatches (Alt)

Rest 2 min.

3 rounds