Tip toe
Firebird CrossFit – All Levels
Weightlifting
Back Squat (1 x 10)
WOD – FBCF
Metcon (Time)
Rx+
14 Toes-to-bars
10 Burpee Box Jumps (24/20 in.)
7 Bar Muscle-ups
3 rounds
Rx
14 Toes-to-bars
10 Burpee Box Jumps (24/20 in.)
7 Chest 2 bar PU
3 rounds
Fitness
14 Wall-lying Hands-to-feet
10 Burpee Step-ups
7 Chest-to-bar Jumping Pull-ups
3 rounds
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