Hold it Now!

Firebird CrossFit – All Levels

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Weightlifting

Pause Deadlift 2+2 (5 x 2 )

2+2 = Pause Pull 2 inches off the floor for 2 seconds.

Weightlifting Fitness:

Deadlift (5 x 2 )

WOD

Metcon (Time)

Rx+/Rx

40 MB Russian Twists (25/20)(20/14)

30 Med Ball Jump-Overs

20 MB Straight Arm Sit Ups