Twofer
Firebird CrossFit – All Levels
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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