Frow

Firebird CrossFit – All Levels

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Weightlifting

Front Squat (1 x 3 )

No Pr’s lets just smile and squat

WOD – FBCF

Metcon (Time)

Rx+

35 Front Squats (225/155 lb.)

1k Row

Rx

35 Front Squats (185/135 lb.)

1k Row

Fitness

35 Front Squats

1k Row