Put it up
Firebird CrossFit – All Levels
Weightlifting
Tempo Front Squats (3,X,1) (3 x 3 )
Tempo Front Squats (3,X,1)
WOD
Metcon (Time)
For Time
Rx
30 Wall Balls 20/14
30 Box Jump Overs 24/20
15 Burpees
Fitness
30 Wallballs
30 Box Jump Overs
15 Burpees
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