PSJ

Firebird CrossFit – All Levels

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Weightlifting

Shoulder Press (3 x 3 )

WOD

Metcon (Time)

Rx+

21-15-9

Handstand Push-ups

Back Squats (135/95 lb.)

Lateral Barbell Jumps (double reps)

Rx

21-15-9

Handstand Push-ups

Back Squats (115/75 lb.)

Lateral Barbell Jumps (double reps)

Fitness

21-15-9

DB Push Press(Heavy)

Back Squats

Lateral Barbell Hops (double reps)