Mover and a Shaker

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

9 Back Squats (185/135 lb.)

200-m Run

Rest 2 min.

5 Rounds

Rx

9 Back Squats (155/95 lb.)

200-m Run

Rest 2 min.

5 Rounds

Fitness

9 Back Squats

200-m Run

Rest 2 min.

5 Rounds

WOD – Home Gym

Metcon (Time)

DB Back Squats Max Set (use heaviest DB Possible)

Run 200m

Rest 2 Min

5 Rounds