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Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (5 Rounds for time)

Rx+/Rx

25 back squat (115/75 lb.)(95/65)

100-m DB Walk (DB behind head) (50/35)(35/25)

Perform one round every 3 min.

5 rounds

Fitness

50 back squat

100-m DB Carry on back

Perform one round every 3 min.

5 rounds

WOD – Home Gym

Metcon (5 Rounds for time)

Unloaded

50 Air Squat

100-m Run

Perform one round every 3 min.

5 rounds