Deep River

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

40m Sled Pull (315/225)

10 DB Push Press (50/35lbs)

30sec DB Hold Overhead

Rest 1min

AMRAP 30min

Rx

40m Sled Pull(270/180)

10 DB Push Press (35/20lbs)

30sec DB Hold Overhead

Rest 1min

AMRAP 30min

Fitness

40m Sled Pull

10 DB Push Press

30sec DB Hold Overhead

Rest 1min

AMRAP 30min