Thrusterday
Firebird CrossFit – All Levels
weightlifting
Thruster (5 x 3 )
WOD – FBCF
Metcon (Time)
Rx
25 Wallballs (20/14)
5 Rounds
1 to 1 work rest
WOD – Home Gym
Metcon (Time)
Rx
12 Reverse Lunges with 1 KB/DB
100m (50-m each side) Single-arm OH Carry
30 Air Squats
3 rounds
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