Laundry List
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
50 Deadlift (135/95lbs)
15 Muscle Ups / Chest to bar Pullups
40 Hang Power Clean (135/95lbs)
30 Deadlift
10 Muscle Ups / Chest to bar Pullups
20 Hang Power Clean
10 Deadlift
5 Muscle Ups / Chest to bar Pullups
5 Hang Power Clean Rx
50 Deadlift (95/65lbs)
15 Chest to bar Pullups / Pullups
40 Hang Power Clean (95/65lbs)
30 Deadlift
10 Chest to bar Pullups / Pullups
20 Hang Power Clean
10 Deadlift
5 Chest to bar Pullups / Pullups
5 Hang Power Clean Fitness
25 Deadlifts
8 Box or sitting pullups
15 Hang Power Clean
3 Rounds
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