Double the Fun
Firebird CrossFit – All Levels
Weightlifting
Shoulder Press (3 x 3 )
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx+
7 shoulder to overhead (135/95lbs)
25 double unders
AMRAP 9min
Rx
7 shoulder to overhead (95/65lbs)
25 double unders
AMRAP 9min
Fitness
7 shoulder to overhead
25 speed steps
AMRAP 9min
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