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Firebird CrossFit – All Levels

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Weightlifting

Tempo Back Squat 1,3,X,1 (5 x 3 )

Tempo Back Squat

WOD – FBCF

Metcon (AMRAP – Reps)

Rx+

max set back squats @ BW

Rx

max set back squats @ ¾ BW

Fitness

20 squats @1/2 BW
weight in comments