M&M = Metabolic Monday

Firebird CrossFit – All Levels

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Weightlifting

Shoulder Press (1 x 3 )

WOD

Metcon (Time)

Rx

500-m Row

20 Burpees

Rest 2 min.

3 rounds

Fitness

500-m Row

10 Burpees

Rest 2 min.

3 rounds