Just Do it!
Firebird CrossFit – All Levels
Weightlifting
Overhead Squat (3 x 3 )
WOD
Metcon (AMRAP – Rounds and Reps)
Rx+
100-m Single-Arm Farmers Carry (32/24 kg.)
10 Box Jumps (24/20 in.)
10 KB Front Squats (one)
AMRAP 10 min.
Rx
100-m Single-Arm Farmers Carry (24/16 kg.)
10 Box Jumps (24/20 in.)
10 KB Front Squats (one)
AMRAP 10 min.
Fitness
100-m Single-Arm Farmers Carry
10 Plate Jumps
10 KB Front Squats (one )
AMRAP 10 min.
*Everyone Jumps
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