Over and Over

Firebird CrossFit – All Levels

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Weightlifting

Overhead Squat (1 x 5 )

Overhead Squat (1 x 3 )

Overhead Squat (1 x 1 )

WOD

Metcon (Time)

Optional Finisher (10min Time Cap)

*Every time they break, perform 6 Hang Power Cleans.

Rx+

Accumulate 4 min. of a BB OH Hold (115/75 lb.)

Rx

Accumulate 4 min. of a BB OH Hold (95/65 lb.)

Fitness

Accumulate 4 min. of a BB OH Hold