Wednesday

Firebird CrossFit – All Levels

Weightlifting

Shoulder Press (5 5 5 )

WOD

Metcon (AMRAP – Reps)

RX+

35 Front Squat (95/75lbs)

200m Run

70 Double Unders

Perform 1 round every 5min

3 Rounds

RX

35 Front Squat (75/55lbs)

200m Run

60 Double Unders

Perform 1 round every 5min

3 Rounds

Fitness

25 Front Squat

200m Run

60 Single Unders

Perform 1 round every 5min

3 Rounds