Whistler

Firebird CrossFit – All Levels

Weightlifting

Overhead Squat (3 3 3 3 3 )

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+ / Rx

EMOM OH Squat Ladder (10 min cap)

70% / 60% of the weight for your sets of 3 reps above and perform

a OH Squat.
1 rep on the

first minute, 2 on the second minute, so on, until they can no longer perform the amount of reps per min.