Permanent Press!
Firebird CrossFit – All Levels
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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