Weakender

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Firebird CrossFit – All Levels

WOD – FBCF

Metcon (Time)

Rx

60 Double-unders

30 Deadlifts (135/95 lb.)

15 Handstand Push-ups

3 rounds

Rest 2 min between rounds

Fitness

60 Speed Steps

30 Deadlifts

10 Seated Dumbell Presses

3 rounds

Rest 2 min between rounds