Work Rest
Firebird CrossFit – All Levels
Weightlifting
Power Clean (3 x 3 )
WOD
Metcon (AMRAP – Reps)
Rx+
30 sec. Front Squats (135/95 lb.)
30 sec. Rest
30 sec. GHD Sit-ups
30 sec. Rest
6 rounds
Rx
30 sec. Front Squats (115/75 lb.)
30 sec. Rest
30 sec. GHD Sit-ups
30 sec. Rest
6 rounds
Fitness
30 sec. Front Squats
30 sec. Rest
30 sec. Abmat Sit Ups.
30 sec. Rest
6 rounds
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