Moon Walk
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx
Thruster ladder at
60% 1rep Max
* add 1 rep every minute
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
Rx
DB Thruster ladder
* add 2-3 reps every minute
Metcon (AMRAP – Reps)
Unloaded
15 Air Squats
10 Air Squat Jumps
EMOM 10 min.
Round 9 and 10 max air squat jumps
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