Fight Gone Bad
Firebird CrossFit – All Levels
WOD – FBCF
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
WOD – Home Gym
Metcon (AMRAP – Reps)
Three Rounds of: 1 Min work cycles
DB Thruster
DB Sumo Deadlift High Pull
Object Step Up
DB Push Press
10m Shuttle Runs
1 Min Rest
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