Twofer

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Front Squat (1 x 2 )

Heavy Double 15 time limit

WOD

Metcon (Time)

Rx+

10-8-6-4-2

Front Squats (185/115 lb.)

20-16-12-8-2

Chest-to-Bar Pull-ups

Rx

10-8-6-4-2

Front Squats (135/95 lb.)

20-16-12-8-2

Pull-ups

Fitness

10-8-6-4-2

Front Squats

20-16-12-8-2

Jumping Pull-ups

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