Work it

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

Row 2k

Then

12 Deadlifts (155/115 lb.)

12 Alt. DB Ground-to- overhead (50/35 lb.)

5 Rounds

Rx

Row 2k

Then

12 Deadlifts (155/115 lb.)

12 Alt. DB Ground-to- overheads (35/25 lb.)

5 Rounds

Fitness

Row 800m

Then

10 Deadlifts

10 Alt. DB Ground-to- overheads

5 Rounds

Then

Row 800m

WOD – Home Gym

Metcon (Time)

100 Double-unders

50 DB Deadlifts

50 Double DB Ground-to- overheads

100 Double-unders