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Firebird CrossFit – All Levels

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Weightlifting

Behind The Neck Shoulder Press (1 x 3 )

WOD – FBCF

Metcon (Time)

Rx+

12 Thrusters (95/65 lb.)

30-sec. Barbell Hold Overhead

12 Front Squats

30-sec. Barbell Hold Bottom Squat

5 rounds

Rx

12 Thrusters (75/55 lb.)

30-sec. Barbell Hold Overhead

12 Front Squats

30-sec. Barbell Hold Bottom Squat

5 rounds

Fitness

12 Thrusters

30-sec. Barbell Hold Overhead

12 Front Squats

30-sec. Barbell Hold Bottom Squat

5 rounds