Quickie

Firebird CrossFit – All Levels

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Weightlifting

Bench Press (1 x 5 )

WOD – FBCF

Metcon (Time)

Rx+

30 ALT DB Snatches (50/35lbs)

20 lateral box jump overs (24/20″)

30 DB Squat Cleans

60 Double unders

Rx

30 ALT DB Snatches (35/25lbs)

20 lateral box jump overs (24/20″)

30 DB Squat Cleans

60 Double unders

Fitness

30 ALT DB Snatches

20 Lateral Box Step Overs

30 DB Power Cleans

120 Single unders