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Firebird CrossFit – All Levels

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weightlifting

Shoulder Press (1 x 5 )

WOD – FBCF

Metcon (Time)

Rx+

27-21-15-9

Alt. Step-ups (one DB) (50/35 lb.)

Alt. DB Snatches

Hip Extensions

Rx

27-21-15-9

Alt. Step-ups one DB (35/25 lb.)

Alt. DB Snatches

Hip Extensions

Fitness

27-21-15-9

Alt. Step-ups

Alt. DB Snatches

Russian KB Swing (Heavy)