Rack attack!

Firebird CrossFit – All Levels

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Weightlifting

Front Squat (1 x 5 )

WOD

Metcon (Time)

Rx+

400-m Run

20 Front Squats (95/65 lb.)

3 rounds

Rx

400-m Run

20 Front Squats (75/55 lb.)

3 rounds

Fitness

400-m Run

15 Front Squats

3 rounds