Deadly Hallows
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
50 Deadlifts (155/115 lb.)
40 DB. Alt. Power Snatch (50/35 lb.)
30 Deficit push-ups (feet on plate 45/25)
20 Broad Jumps (6/4ft)
Rx
50 Deadlifts (135/95 lb.)
40 DB. Alt. Power Snatch (35/25 lb.)
30 Deficit push-ups (feet on plate 45/25)
20 Broad Jumps (6/4ft)
Fitness
50 Deadlifts
40 DB. Alt. Power Snatch
30 push-ups
20 Broad Jumps (6/4ft)
WOD – Home Gym
Metcon (Time)
60 DB Deadlifts
40 DB. Alt. Power Snatch
30 Deficit push-ups
20 Broad Jumps
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