Styx

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Pause Front Squat Complex (5 x 1 (complex))

2 Pause Front Squats, + 3 Front Squats

3 Second hold at the bottom

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

2 Front Squats (95/65 lb.)

2 Burpees

4 Front Squats

4 Burpees

And so on …

Add 2 reps of each

movement every round.

As far as possible in 15 min.

Rx

2 Front Squats (75/45 lb.)

2 Burpees

4 Front Squats

4 Burpees

And so on …

Add 2 reps of each

movement every round.

As far as possible in 15 min.

Fitness

2 Front Squats

2 Burpees

4 Front Squats

4 Burpees

And so on …

Add 2 reps of each

movement every round.

As far as possible in 15 min.

WOD – Home Gym

Metcon (Time)

21-15-9

DB Thrusters (35/20 lb.)

Alt. Renegade Rows

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