Friday

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

WOD

Metcon (Time)

Rx+

30 Back Squats (185/115lbs)

1Mile Run

Rx

30 Back Squats (135/85lbs)

1Mile Run

Fitness

10 Back Squats

400m Run

3 Rounds

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