Hammsicle!
Firebird CrossFit – All Levels
Weightlifting
Bench Press (3 x 5 )
WOD
Metcon (AMRAP – Rounds and Reps)
Rx+
6 Front-Rack Lunges (155/115 lb.)
12 Deadlifts
AMRAP 12 min.
Rx
6 Front-Rack Lunges (135/95 lb.)
12 Deadlifts
AMRAP 12 min.
Fitness
6 Front-Rack Lunges
12 Deadlifts
AMRAP 12 min.
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