King of the jungle
Firebird CrossFit – All Levels
WOD
Partner King Kong (Time)
Rx
1 Deadlift (315/225 lb.)
2 Muscle-ups
3 Cleans (squat) (185/135 lb.)
4 Handstand Push-ups
8 rounds
*Muscle-ups and HSPU performed by both.
*Split weightlifting movements as needed.
Fitness
4 Deadlifts
4 Pullups / Ring Rows
4 Power Cleans
4 Barbell Presses
8 rounds
*Gymnastic work done by both, Split weightlifting movements as needed.
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