Mover and a Shaker
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
9 Back Squats (185/135 lb.)
200-m Run
Rest 2 min.
5 Rounds
Rx
9 Back Squats (155/95 lb.)
200-m Run
Rest 2 min.
5 Rounds
Fitness
9 Back Squats
200-m Run
Rest 2 min.
5 Rounds
WOD – Home Gym
Metcon (Time)
DB Back Squats Max Set (use heaviest DB Possible)
Run 200m
Rest 2 Min
5 Rounds
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