Dirty 30’s

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (4 Rounds for reps)

Rx+

30sec DB Push Press (right)

30sec DB Suitcase Deadlift (right)

30sec Hollow Hold

30sec Superman Hold

30sec DB Suitcase Deadlift (left)

30sec DB Push Press (left)

1min rest

4 Rounds

50/35lb DB  Rx

30sec DB Push Press

30sec DB Suitcase Deadlift (right)

30sec Hollow Hold

30sec Superman Hold

30sec DB Suitcase Deadlift (left)

30sec DB Push Press

1min rest

4 Rounds

35/20lb DB  Fitness

30sec DB Push Press

30sec DB Suitcase Deadlift (right)

30sec Hollow Hold

30sec Superman Hold

30sec DB Suitcase Deadlift (left)

30sec DB Push Press

1min rest

4 Rounds