Rise above, squat Below!
Firebird CrossFit – All Levels
Weightlifting
Overhead Squat (1 x 5 )
Overhead Squat (1 x 3 )
Overhead Squat (3 x 1 )
WOD
Metcon (Time)
Rx
In partners:
200-m Run passing a MB
50 Partner MB Sit-up to Throw
200-m Run passing a MB
50 Partner Wall Balls (standing side by side, I-go-you-go fashion)
200-m Run passing a MB
Done with a 20/14lb Wallball
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