Lyft Heavy
Announcements
Firebird Christmas Party Sat Dec 9th, 6 PM
Firebird CrossFit – All Levels
Rx
Deadlift
5-3-1-3-5
Fitness
Deadlift
5-5-3-3-3
Weightlifting
Deadlift (1 x 5)
RX
Deadlift (1 x 3 )
RX
Deadlift (heavy single)
RX
Deadlift (1 x 3)
RX #2
Deadlift (1 x 5 )
RX #2
Deadlift (2 X 5 )
Deadlift (3 X 3 )
WOD
Metcon (Calories)
(5 min.) Finisher
5 rounds of:
30 sec. ON : 30 sec OFF
Max calorie Row
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