Feel the Pinch

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Bench Press (3 x 5 )

WOD

Metcon (Time)

Rx+

20 Plate Ground-to-Overhead

40 Plate Hip Extensions

60 Plate Fast Feet

400-m SA Plate Pinch Carry

*Switch arms as needed.

Plate weight: 45/25 lb.

Rx

20 Plate Ground-to-Overhead

40 Plate Hip Extensions

60 Plate Fast Feet

400-m SA Plate Pinch Carry

*Switch arms as needed.

Plate weight: 25/15 lb.

Fitness

15 Plate Ground-to-Overhead

30 Plate Good Mornings

50 Plate Fast Feet

400-m SA Plate Carry

*Switch arms as needed.

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