Jack and Jill

 In Workouts of the Day (WODS)

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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