Squat Friday
Firebird CrossFit – All Levels
Weightlifting
Front Squat (5 x 3 )
WOD
Metcon (Time)
Rx
9 Ball Slams (20/15)
9 Burpee Box Jump Overs (24/20)
12 Ball Slams
12 Burpee Box Jumps Overs
15 Ball Slams
15 Burpee Box Jump Overs
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