Saman

Firebird CrossFit – All Levels

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WOD – FBCF

SAMAN (Time)

8 Rounds for Time

13 Deadlifts (185lb/125lb)

17 Wall Balls (20lb/14lb)

400m run

PARTNER SAMAN (Time)

8 Rounds For Time

13 Deadlifts (185lb/125lb)

17 Wall Balls (20lb/14lb)

400m run

*Share the DL and Wall ball work (I go U go) Both Athletes Run

WOD – Home Gym

Metcon (Time)

8 Rounds for Time

13 DB Deadlifts (heavy)

17 DB Thrusters (single Bell held Goblet style)

400m run