Upside Up
Firebird CrossFit – All Levels
Weightlifting
Overhead Squat (3 x 5 )
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx+
4 Barbell Back Rev. Lunges + 4 OH Squats (115/85 lb.) (Complete Complex 3x)
8 Burpee Box Jump Overs
AMRAP 12 min.
Rx
4 Barbell Back Rev. Lunges + 4 OH Squats (95/65 lb.) (Complete Complex 3x)
8 Burpee Box Jump Overs
AMRAP 12 min.
Fitness
4 Barbell Back Rev. Lunges + 4 OH Squats(Complete Complex 3x)
8 Box Jumps/Step-overs
AMRAP 12 min.
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