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Firebird CrossFit – All Levels

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Weightlifting

Back Squat (3 x 3 )

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

4-6-8-10 and so on …

Box Jumps (24/20 in.)

Deficit Handstand Push-ups (45-lb. plates)

Weighted Sit-ups (20/14lb.)

AMRAP 12 min.

Rx

4-6-8-10 and so on …

Box Jumps (24/20 in.)

Handstand Push-ups

Weighted Sit-ups (20/14lb.)

AMRAP 12 min.

Fitness

4-6-8-10 and so on …

Step-ups

Seated DB Press

Sit-ups

AMRAP 12 min.