AGOGE

Firebird CrossFit – All Levels

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Weightlifting

TEMPO FRONT SQUAT (3 X 3 )

3,X,1

WOD

AGOGE (AMRAP – Rounds)

Rx+

‘AGOGE’

5 HSPU

5 Toes to Bar

5 Thruster (75/55lbs)

EMOM for as long as possible

Rx

‘AGOGE’

5 BB Push Press(75/55lbs)

5 Toes to Bar

5 Thruster (75/55lbs)

EMOM for as long as possible

Fitness

‘AGOGE’

5 BB Push Press(45/35lbs)

5 Situp

5 Thruster (45/35lbs)

EMOM for as long as possible