Back it up!
Firebird CrossFit – All Levels
Weightlifting
Back Squat (5 x 1 )
Back Squat (5 x 3 )
WOD
Metcon (AMRAP – Reps)
Rx+
Odd min.: (30 Sec of work) Burpees
Even min.: (30 Seconds of work) KB Swings (32/24kg.)
8min.
Rx
Odd min.: (30 Sec of work) Burpees
Even min.: (30 Seconds of work) KB Swings (24/16kg.)
8min.
Fitness
Odd min.: (30 Sec of work) Burpees
Even min.: (30 Seconds of work) KB Swings
8min.
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