RF

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

30-20-10

Deadlifts (185/155 lb.)

Hang Power Cleans (95/65 lb.)

Run (400m)

Rx

30-20-10

Deadlifts (165/115 lb.)

Hang Power Cleans (75/45 lb.)

Run (400m)

Fitness

30-20-10

Deadlifts

Hang Power Cleans

Run (300m)

WOD – Home Gym

Metcon (Time)

30-20-10

DB Suitcase Deadlifts

DB Hang Power Cleans

30 – 10m Shuttle Runs