Hammy Whammy
Firebird CrossFit – All Levels
Weightlifting
Deadlift (3 x 5 )
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx+
8 KB Deadlifts (24/16 kg)
8 KB Russian Swings
8 KB Hang Clean and Jerks
AMRAP 6 min.
Rx
8 KB Deadlifts (16/12 kg)
8 KB Russian Swings
8 KB Hang Clean and Jerks
AMRAP 6 min.
Fitness
8 KB Deadlifts
8 KB Russian Swings
8 KB Clean and Jerks
AMRAP 6 min.
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