Triple P
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
10 Burpee Box Jumps (24/20)
250 m Row
10 Deadlifts (225/155 lb.)
3 Rounds
Rx
10 Burpee Box Jumps (24/20)
250 m Row
10 Deadlifts (185/125 lb.)
3 Rounds
Fitness
10 Burpee Box Jumps
250 m Row
10 Deadlifts
3 Rounds
WOD
Metcon (Time)
For Time:
30 Single Dumbbell Deadlifts
30 Single Dumbbell Russian Swings
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Hang Squat Cleans
30 Single Dumbbell Power Snatches
30 Single Dumbbell Overhead Squats
*On the Minute: 5 Burpees
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