Open Season
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
200-m Run
20 Back Squats (115/75 lb.)
5 DB Deadlift + Lunges (50/35lb)
400-m Run
30 Back Squats
10 DB Deadlift + Lunges
800-m Run
40 Back Squats
15 DB Deadlift + Lunges
Rx
200-m Run
20 Back Squats (95/65 lb.)
5 DB Deadlift to Lunge (35/25lb)
400-m Run
30 Back Squats
10 DB Deadlift + Lunges
800-m Run
40 Back Squats
15 DB Deadlift + Lunges
Fitness
200-m Run
20 Back Squats
5 DB Deadlift + Lunges
400-m Run
30 Back Squats
10 DB Deadlift + Lunges
800-m Run
40 Back Squats
15 DB Deadlift + Lunges
WOD – Home Gym
Metcon (Time)
200-m Run
20 Db Front Squat (50/35 lb.)
5 DB Deadlift + Lunges
400-m Run
30 Db Front Squat
10 KB Deadlift + Lunges
800-m Run
40 Db Front Squat
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