Crossfit

Firebird CrossFit – All Levels

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Weightlifting

Power Clean (1×3 )

WOD – FBCF

Metcon (Time)

Rx+

21-15-9

400m Run

Walking Lunges with DB’s by side (50/35lbs)

Box Jumps (30/24″)

Rx

21-15-9

400m Run

Walking Lunges with DB’s by Side (35/20lbs)

Box Jumps (24/20″)

Fitness

21-15-9

400m Run

Walking Lunges

Step Ups