Tis the Season

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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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