Permanent Press!

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

300m Run

Max Presses (95/65 lb.)

Max Push Presses

Max Push Jerks

4 rounds

Rx

300m Run

Max Presses (75/45 lb.)

Max Push Presses

Max Push Jerks

4 rounds

Fitness

200m Run

4 Presses

6 Push Presses

8 Push Jerks

4 rounds
Total time minus total reps (1 rep = 1 second).

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