Over and Over
Firebird CrossFit – All Levels
Weightlifting
Overhead Squat (1 x 5 )
Overhead Squat (1 x 3 )
Overhead Squat (1 x 1 )
WOD
Metcon (Time)
Optional Finisher (10min Time Cap)
*Every time they break, perform 6 Hang Power Cleans.
Rx+
Accumulate 4 min. of a BB OH Hold (115/75 lb.)
Rx
Accumulate 4 min. of a BB OH Hold (95/65 lb.)
Fitness
Accumulate 4 min. of a BB OH Hold
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