King Kong
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Partner ‘King Kong’ish’
RX+
2 Deadlift (315/225lbs)
3 Muscle Ups Ring or Bar
4 Cleans (185/115lbs)
5 Strict Handstand Push Ups
8 Rounds
* Muscle Ups and HSPU performed by both
* Split Weightlifting movements as needed
RX
2 Deadlift (275/185lbs)
3 Chest 2 Bar Pullups
4 Cleans (135/95lbs)
5 Handstand Push Ups
8 Rounds
* C2b and HSPU performed by both
* Split Weightlifting movements as needed
4 Pullups
4 Power Cleans
4 Barbell Press
8 Rounds
* Split Weightlifting movements as needed
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