Boulder Shoulders

 In Workouts of the Day (WODS)

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One class only on July 4th, 9 am! Wear your patriotic Garb!

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

6-9-12-18

Burpee Box Jump Overs (24/20 in.)

200-m Front-Rack DB/KB Carry (50/35 lb.)

45-sec. Front-Rack DB/KB Hold

Rx

6-9-12-18

Burpee Box Jump Overs (24/20 in.)

200-m Front-Rack DB/KB Carry (35/25lb)

45-sec. Front-Rack DB/KB Hold

Fitness

6-9-12-18

Burpee Box Step Overs

200-m Front-Rack DB/KB Carry

45-sec. Front-Rack DB/KB Hold

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