5 x 5
Firebird CrossFit – All Levels
Weightlifting
Back Squat (5 x 5 )
WOD
Metcon (AMRAP – Reps)
Rx+
25 Double-unders
20-Sec. Handstand Hold
EMOM 5 min.
1 min. Rest
5 Strict HSPU
20 Lateral Plate Jumps (45)
EMOM 5 min.
Rx
20 Double-unders
15-Sec. Handstand Hold
EMOM 5 min.
1 min. Rest
5 HSPU
20 Lateral Plate Jumps (45)
EMOM 5 min.
Fitness
40 Single Unders
10-sec. Handstand Hold
EMOM 5 min.
1 min. Rest
5 Seated Strict DB Presses
20 Lateral Plate Jumps
EMOM 5 min.
Last min of each EMOM is for Max Reps. Must complete min work requirement each EMOM
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