Francesca

Firebird CrossFit – All Levels

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Weightlifting

Back Squat (5 x 3 )

WOD

Metcon (Time)

Rx+

20-16-10

Single KB Thrusters (16/12 kg.)

Pull-ups

Rx

20-16-10

Single Arm KB Thrusters (12/8 kg.)

Pull-ups

Fitness

22-16-10

Single-Arm KB Thrusters

Jumping Pull-ups