4-6-8 who do we appreciate!

Firebird CrossFit – All Levels

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Weightlifting

Push Jerk (1 x 3 )

WOD

Metcon (Time)

Rx+

4 OH Walking Lunges (50/35lb. DB)

6 Thrusters (155/105 lb.)

8 Toes-to-Bars

5 rounds

Rx

4 OH Walking Lunges (35/20lb. DB)

6 Thrusters (135/95 lb.)

8 Toes-to-Bars

5 rounds

Fitness

4 OH DB Walking Lunges

6 BB Thrusters

8 Hanging Knee Raises

5 rounds

*OH Walking Lunges are 4 each knee, so a total of 8.