R30
Firebird CrossFit – All Levels
Weightlifting
Push Press (1 x 1 )
Push Press (1 x 3 )
Push Press (1 x 5)
Push Press (1 x max)
WOD
Metcon (Time)
Rx+
15 DB Shoulder to Overhead (50/35 lbs.)
30 Double Unders
Rest 30 seconds.
5 Rounds
Rx
10 DB Shoulder to Overhead (35/20 lbs.)
20 Double Unders
Rest 30 seconds.
5 Rounds
Fitness
10 DB Shoulder to Overhead
40 Single Unders
Rest 30 seconds.
5 Rounds
Recent Posts