Tell it to Carrie

Firebird CrossFit – All Levels

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Weightlifting

Back Squat (1 X 3 )

WOD – FBCF

Metcon (Time)

Rx+

5 Back Squats (225/155 lb.)

200-m DB Carry (50/35)

10 DB Power Cleans

Rest 1 min.

4 rounds

Rx

5 Back Squats (185/135 lb.)

200-m DB Carry (35/25)

10 DB Power Cleans

Rest 1 min.

4 rounds

Fitness

5 Back Squats

200-m DB Carry

10 DB Power Cleans

Rest 1 min.

4 rounds

WOD – Home Gym

Metcon (Time)

10 Db Back Squats (50/35 lb.)

200-m DB Farmers Carry

10 DB Hang Power Cleans (5 each side)

Rest 1 min.

4 rounds