Tuesday

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

Weightlifting

Tempo Front Squat (5,1,x,1) (2 2 2 2 2)

5 Second descent, explode to top,

Tempo Front Squat (5,1,x,1) (4 4 4 4 4 )

5 second descent, explode to top

WOD

Metcon (Time)

Rx

21-15-9

Front Squat (95/65lbs)

42-30-18

Sit ups

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