Blue Suede Shoes

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

80 Air Squats

60 Hip Extensions

40 Push Presses (135/95 lb.)

Every 90 sec. perform 10 Lateral

Over-the-barbell Jumps

Rx

80 Air Squats

60 Hip Extensions

40 Push Presses (115/75 lb.)

Every 90 sec. perform 10 Lateral

Over-the-barbell Jumps

Fitness

60 Air Squats

50 Sit ups

40 Push Presses

Every 90 sec. perform 10 Lateral

Over-the-barbell Hops