Stuff and Puff

Firebird CrossFit – All Levels

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Weightlifting

Tempo Back Squat 1,3,X,1 (1 x 5 )

Tempo Back Squat

WOD – FBCF

Metcon (Time)

Rx+

12 Back Squats (135/95 lb.)

100-m Single KB Carry (anyhow) (32/24 kg)

5 rounds

Rx

12 Back Squats (95/65 lb.)

100-m Single KB Carry (anyhow) (24/16 kg)

5 rounds

Fitness

10 Back Squats

100-m Single KB Carry (anyhow)

5 rounds