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Firebird CrossFit – All Levels

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Weightlifting

Shoulder Press (3 x 3 )

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

7 shoulder to overhead (135/95lbs)

25 double unders

AMRAP 9min

Rx

7 shoulder to overhead (95/65lbs)

25 double unders

AMRAP 9min

Fitness

7 shoulder to overhead

25 speed steps

AMRAP 9min