Tis the Season
Firebird CrossFit – All Levels
Weightlifting
Dumbbell Bench Press (3 x 5 )
Dumbbell Bench Press
WOD
Metcon (AMRAP – Reps)
Rx
Partner Workout
Wall-Ball Shots (20/14 lb.)
AMRAP 4 min.
Double-unders
AMRAP 3 min.
Pull-ups
AMRAP 2 min.
Synchro Air Squats
AMRAP 1 min.
30 sec rest/transition between each AMRAP
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