Please Hold

Firebird CrossFit – All Levels

Weightlifting

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

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

WOD – FBCF

Metcon (Time)

Rx

15 Pass Throughs

20 Walking Lunges

4 Rounds Fitness

10 Kick Backs – Burpee without taking chest to ground!

20 Walking Lunges

4 Rounds