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Firebird CrossFit – All Levels

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weightlifting

Front Squat (4 x 4 )

WOD – FBCF

Metcon (Time)

100 DB Double Heel Taps

Every time you break, perform 10 Sit-ups. (Over and back = 1)

WOD – Home Gym

Metcon (4 Rounds for reps)

Dumbbell

DB Front Squats

4 Sets of Max Reps

*Hold DB’s in Front Rack

Metcon (Time)

100 DB Double Heel Taps

Every time you break, perform 10 Sit-ups. (Over and back = 1)

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