Hold On Tightly

Firebird CrossFit – All Levels

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Weightlifting

Front Squat (3 x 5 )

WOD

Metcon (Time)

Rx+

45 Double-unders

1 min. Squat Hold

20 Front Squats (115/75 lb.)

1 min. Plank Hold

3 rounds

Rx

35 Double-unders

1 min. Squat Hold

20 Front Squats (95/65 lb.)

1 min. Plank Hold

3 rounds

Fitness

35 Speed Steps

1 min. Squat Hold

15 Front Squats

1 min. Plank Hold

3 rounds