Press-ipice

Firebird CrossFit – All Levels

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Weightlifting

Shoulder Press (3 x 3)

Shoulder Press (3 x 1 )

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

3-6-9-12-15 …

DB Push Presses (50/35 lb.)

Alternating every 3 reps.

KB Swings (24/16 kg)

AMRAP 8 min.

Rx

3-6-9-12-15 …

DB Push Presses (35/25 lb.)

Alternating every 3 reps.

KB Swings (16/12 kg)

AMRAP 8 min.

Fitness

3-6-9-12-15 …

DB Push Presses

Alternating DB every 3 reps.

KB Swings

AMRAP 8 min.