Thrusterday

Firebird CrossFit – All Levels

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weightlifting

Thruster (5 x 3 )

WOD – FBCF

Metcon (Time)

Rx

25 Wallballs (20/14)

5 Rounds

1 to 1 work rest

WOD – Home Gym

Metcon (Time)

Rx

12 Reverse Lunges with 1 KB/DB

100m (50-m each side) Single-arm OH Carry

30 Air Squats

3 rounds