EMOM of the Dead
Firebird CrossFit – All Levels
WOD
Metcon (Weight)
Rx+
3 Deadlifts @ 80%
EMOM for 5 min.
Rest 2 min.
Rx
3 Deadlifts @ 70%
EMOM for 5 min.
Rest 2 min.
Fitness
3 Deadlifts
Every 90 sec. for 4 rounds.
Rest 2.5 min.
Metcon (Weight)
Rx+
5 Deadlifts @ 70%
EMOM for 5 min.
Rest 2 min.
Rx
5 Deadlifts @ 60%
EMOM for 5 min.
Rest 2 min.
Fitness
5 Deadlifts
Every 90 sec. for 4 rounds.
Rest 2.5 min.
Metcon (Weight)
Rx+
7 Deadlifts @ 60%
EMOM for 5 min.
Rx
7 Deadlifts @ 50%
EMOM for 5 min.
Fitness
7 Deadlifts
Every 90 sec. for 4 rounds.
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