LOS PINOS
Firebird CrossFit – All Levels
Weightlifting
Sumo Deadlift (5 X 3 )
WOD – FBCF
Metcon (Time)
Rx
30 Med Ball Sit ups (straight arm) (20/14)
50 Lateral Plate Jumps (45lb)
30 Burpees
WOD – Home Gym
Metcon (Time)
Run 200 m with DB
Run 400 m
20 Goblet DB Cleans
Rest 1 min.
3 rounds
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