Put it up

Firebird CrossFit – All Levels

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Weightlifting

Tempo Front Squats (3,X,1) (3 x 3 )

Tempo Front Squats (3,X,1)

WOD

Metcon (Time)

For Time

Rx

30 Wall Balls 20/14

30 Box Jump Overs 24/20

15 Burpees

Fitness

30 Wallballs

30 Box Jump Overs

15 Burpees