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Firebird CrossFit – All Levels

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Weightlifting

Deadlift (3 x 5 )

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

8 KB Deadlifts (45-lb. plate deficit) (24/16 kg)

8 KB Russian Swings

8 KB High Pulls

AMRAP 8 min.

Rx

8 KB Deadlifts (45-lb. plate deficit) (16/12 kg)

8 KB Russian Swings

8 KB High Pulls

AMRAP 8 min.

Fitness

8 KB Deadlifts

8 KB Russian Swings

8 KB High Pulls

AMRAP 8 min.