Smoke em if you got em…

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

View Public Whiteboard

Weightlifting

Front Squat (5 x 3 )

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx

20 V – Ups

200-m Run

20 Plate Jumps (45×2)

AMRAP 7 min.

Fitness

20 V – Ups

200-m Run

20 Plate Jumps (45×1)

AMRAP 7 min.

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