Back it up

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Back Squat (3 x 5 )

WOD

Metcon (Time)

Finisher

For time:

50/40 cal. Bike

50 Overhead Plate Jumping Lunges 15/10 lb.(each leg = 1 rep)

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