Just a Second, or Two!

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Paused Front Squat (4 x 2 )

Three Second Pause

Weighlifting (Beginners)

Front Squat (4 x 2 )

WOD

Metcon (AMRAP – Reps)

Rx

8 Plate Squats (15/10lb)

Max Double-unders in the remainder of the minute

EMOM 5 min.

Fitness

8 Plate Squats

Max Speed Steps in the remainder of the minute

EMOM 5 min.

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