Gone in 30 sec.
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
5 Deadlifts (275/185 lb.)
30 sec. Barbell Hold at top of Deadlift
12 Burpees Over the Bar
15 KB Goblet Squats (24/16 kg)
5 rounds
Rx
5 Deadlifts (225/155 lb.)
30 sec. Barbell Hold at top of Deadlift
12 Burpee Over the Bar
15 KB Goblet Squats (24/16 kg)
5 rounds
Fitness
5 Deadlifts
30 sec. Barbell Hold at top of Deadlift
10 Burpee Over the Bar
10 KB Goblet Squats
5 rounds
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