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Firebird CrossFit – All Levels
Weightlifting
Front Squat (5 X 3 )
Gymnastics
Metcon (No Measure)
EMOM for 5-10 min
Rx
Open Prep Pick a skill:
Handstand Walk
HSPU
Chest-to-Bar Pull-up
Fitness
Open Prep Pick a skill:
Handstand Hold
Box Pike HSPU
Pull-up
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