Tuesday
Firebird CrossFit – All Levels
Weightlifting
Tempo Front Squat (5,1,x,1) (2 2 2 2 2)
5 Second descent, explode to top,
Tempo Front Squat (5,1,x,1) (4 4 4 4 4 )
5 second descent, explode to top
WOD
Metcon (Time)
Rx
21-15-9
Front Squat (95/65lbs)
42-30-18
Sit ups
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