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Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

21-15-9

OH Squats (155/115 lb.)

Strict HSPU

Rx

21-15-9

OH Squats (135/95 lb.)

HSPU

Fitness

21-15-9

OH Squat

9/6/3 Wall Climbs

WOD – Home Gym

Metcon (Time)

60 DB Front Squats

Every time you put the DBs down, perform 25 Double-unders

Rest 2 min

50 DB Front Squats

Every time you put the DBs down, perform 25 Double-unders

DB should be heavy.