Deadly Hallows!

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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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