Hold On Tightly
Firebird CrossFit – All Levels
Weightlifting
Front Squat (3 x 5 )
WOD
Metcon (Time)
Rx+
45 Double-unders
1 min. Squat Hold
20 Front Squats (115/75 lb.)
1 min. Plank Hold
3 rounds
Rx
35 Double-unders
1 min. Squat Hold
20 Front Squats (95/65 lb.)
1 min. Plank Hold
3 rounds
Fitness
35 Speed Steps
1 min. Squat Hold
15 Front Squats
1 min. Plank Hold
3 rounds
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