Turkey Trot
Firebird CrossFit – All Levels
Weightlifting
Pause Deadlift 2+2 (5 x 5 )
2+2 = Pause Pull 2 inches off the floor for 2 seconds.
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx+
4 Alt. Turkish Get-ups (50/35 lb.)
8 Deadlifts (225/165 lb.)
12 Double-hand Single DB Push Presses
AMRAP 10 min.
Rx
4 Alt. Turkish Get-ups (35/25 lb.)
8 Deadlifts (185/125 lb.)
12 Double-hand Single DB Push Presses
AMRAP 10 min.
Fitness
4 Alt. Turkish Get-ups
8 Deadlifts
12 Double-hand Single DB Push Presses
AMRAP 10 min.
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