Jack and Jill
Firebird CrossFit – All Levels
weightlifting
Perform sets as 5-3-1-3-5. Use the highest number of 3 or 5 because you will hit it twice.
Deadlift (1 x 5 )
Deadlift (1 x 3 )
Deadlift (1 x 1 )
WOD – FBCF
Metcon (Calories)
5 rounds of:
30 sec. ON : 30 sec OFF
Max calorie Row
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