Bob Frosty
Firebird CrossFit – All Levels
Weightlifting
Front Squat (Heavy 5 rep)
WOD
Crossroads (AMRAP – Reps)
EMOM 12min
RX+
3 Front squat (185/125)
AMRAP Muscle up
for the remaining minute
RX
3 Front squat (155/95)
AMRAP Ring Dip
for the remaining minute
AMRAP Push ups. (box push ups to 20″ box)
for the remaining minute
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