Stand Up!

Firebird CrossFit – All Levels

Weightlifting

Deadlift

Do the following

2 x 5

2 x 3

2 x 1

Metcon (AMRAP – Rounds and Reps)

Rx+

24/16 kg KB

Rx

16/12 kg KB

Fitness

KB
Death by KB Swings

Start with 2 reps and every 30 seconds, add 2 more reps.

The goal is to reach 4-5 minutes.