Dumb Waiter

Firebird CrossFit – All Levels

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Weightlifting

Bench Press (3 x 5 )

WOD

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