Mushy
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx
800-m Run
Then:
200-m MB Run (20/14 lb.)
20 MB Front Squats
20 Hip Extensions
3 rounds
AMRAP 24 min.
Fitness
600-m Run
Then:
200-m MB Run
15 MB Front Squats
15 Hip Extensions
3 rounds
AMRAP 24 min.
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