9/10ths of the Law

Firebird CrossFit – All Levels

View Public Whiteboard

WOD – FBCF

Pause Squat Complex (5 x 5 )

2 Pause Squats, + 3 Squats

3 Second hold at the bottom

WOD – Home Gym

Metcon (5 Rounds for reps)

5 Pause Db Front Squats + Max set Front Squats

5 sets

* Use heaviest set of dumbbells they have.