Benched
Firebird CrossFit – All Levels
Weightlifting
Bench Press (3 x 5 )
WOD – FBCF
Metcon (Time)
Rx+
12 Reverse Lunges with 1 KB (24/16 kg)
100m Waiters Walk
30 Air Squats
3 rounds Rx
12 Reverse Lunges with 1 KB (16/12 kg)
100m Waiters Walk
30 Air Squats
3 rounds Fitness
12 Reverse Lunges with 1 KB
100m Waiters Walk
25 Air Squats
3 rounds
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