LOF

Firebird CrossFit – All Levels

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Weightlifting

Deadlift (1 x 3 )

WOD

Metcon (Time)

Rx+

24-12-6

Deadlifts (155/115 lb.)

Hang Power Cleans

Assault Bike Cal.

Rx

24-12-6

Deadlifts (135/95 lb.)

Hang Power Cleans

Assault Bike Cal.

Fitness

20-10-5

Deadlifts

Hang Power Cleans

Assault Bike Cal.