Rack and Smack

Firebird CrossFit – All Levels

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Weightlifting

Front Squat (Heavy Double)

20 min cap

WOD

Metcon (Weight)

Rx+ – 65% of Heavy Double

7 Rnds Front Squat Speed Doubles

Rx – 60% of Heavy Double

7 Rnds Front Squat Speed Doubles

Fitness – ?% of Heavy Double

7 Rnds Front Squat Speed Doubles
7 Rounds, Every 90 Seconds Perform a set of doubles