Kit Kat

Firebird CrossFit – All Levels

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Weightlifting

Front Squat (1 x 5 )

WOD – FBCF

Metcon (Time)

Rx+ / Rx

21-15-9

400-m Run

Front Squats (155/115) (135/95)

Fitness

21-15-9

400-m Run

Front Squats

WOD – Home Gym

Metcon (Time)

400-m Run

DB Front Squats