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Announcements

Nutrition Challenge Jan 9th-Feb 4th! Sign up now!
Nutrition Challenge dates to remember
Briefing 1-5 @ 5:30pm
Bod Pod 1-6 @ 2pm
1st WOD 1-7@ 10am
2nd WOD 2-4 @ 10am

Firebird CrossFit – All Levels

Weightlifting

Front Squat (5 5 )

Front Squat (3 3)

Front Squat (1 1 )

Front Squat (5 5 5 5 5 )

WOD

Metcon (AMRAP – Reps)

30sec on/30sec off Front Squat x 5 Rounds performed at 50% of their 5 rep set.
* Use this percentage as a rough guideline. They should be able to

keep moving with the weight

throughout each 30sec effort.