Step it up

Firebird CrossFit – All Levels

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Weightlifting

Shoulder Press (3 x 3 )

WOD

Metcon (Time)

Rx+

27-21-15-9

Alt. Step-ups 20″ Box (one DB)

Alt. DB Snatches

Hip Extensions

(50/35 lb.)

Rx

27-21-15-9

Alt. Step-ups 20″ one DB

Alt. DB Snatches

Hip Extensions

(35/25 lb.)

Fitness

27-21-15-9

Alt. Step-ups

Alt. DB Snatches

Russian KB Swing (Heavy)