The Dead Next Door!

Announcements

New Move Date Saturday April 1st! Save the Date 9 AM (FOR TIME)!

Firebird CrossFit – All Levels

Weightlifting

Metcon (Weight)

Part 1:

Every 3min Perform Deadlifts:

Rnd 1 – 5 reps @ 50-60%

Rnd 2 – 5 reps @ 60-70%

Rnd 3 – 3 reps @ 70-80%

Rnd 4 – 2 reps @ 80-90%

Rnd 5 – 2 reps @ 90+%

Metcon (Time)

Part 2:

Rx+

50 S2OH 135/95

Every time you drop, perform 10 Weighted ABmat Situps 20/14

Rx

50 S2OH 115/75

Every time you drop, perform 10 Weighted ABmat Situps 20/14

Fitness

50 S2OH

Every time you drop, perform 10 ABmat Situps