Blue Suede Shoes
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
80 Air Squats
60 Hip Extensions
40 Push Presses (135/95 lb.)
Every 90 sec. perform 10 Lateral
Over-the-barbell Jumps
Rx
80 Air Squats
60 Hip Extensions
40 Push Presses (115/75 lb.)
Every 90 sec. perform 10 Lateral
Over-the-barbell Jumps
Fitness
60 Air Squats
50 Sit ups
40 Push Presses
Every 90 sec. perform 10 Lateral
Over-the-barbell Hops
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