Monday

Firebird CrossFit – All Levels

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Weightlifting

Shoulder Press (5 x 3 )

WOD

Metcon (Time)

Rx+

12 SDHPs (95/65 lb.)

24 Push-ups

3 rounds

*Every minute perform

20 Lateral Bar Jumps

Rx

12 SDHPs (75/45 lb.)

24 Push-ups

3 rounds

*Every minute perform

15 Lateral Bar Jumps

Fitness

10 SDHPs

12 Push-ups

3 rounds

*Every minute perform

15 Lateral Bar Jumps