Dead Next Door

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Rx

13-Minute AMRAP:

55 Deadlifts, 185# / 115#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Fitness

13-Minute AMRAP:

55 Deadlifts,

55 Wall-Ball Shots,

55 Calorie Row

55 Hand-Release Push-ups