Saturday
Firebird CrossFit – All Levels
WOD
Metcon (Time)
RX+/Rx
12 Def HSPU (45/25)/ 12 HSPU
10 Single arm DB Overhead Walking Lunges (each arm)(50/35lbs)(35/20)
8 Push Press (16 total)
90sec Front Rack Hold(45 seconds each side)
5 Rounds
Fitness
24 Push ups
10 Single arm DB Overhead Walking Lunges (each arm)
8 Push Press (16 total)
60sec Front Rack Hold (30 sec each side)
5 Rounds
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