Deadly Hallows!
Firebird CrossFit – All Levels
Weightlifting
Deadlift (3 x 5 )
WOD
Metcon (Time)
Rx+
200m Row/Run
Round 1 & 3
20 KB Swings (24/16kg)
Round 2
15 Wall balls (20/14lb)
Rest 1 min
3 Rounds
Rx
200m Row/Run
Round 1 & 3
20 KB Swings (16/12kg)
Round 2
15 Wall balls (20/14lb)
Rest 1 min
3 Rounds
Fitness
200m Row/Run
Round 1 & 3
20 KB Swings
Round 2
15 Wall balls
Rest 1 min
3 Rounds
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