AGOGE

Firebird CrossFit – All Levels

Weightlifting

Tempo Back Squat (3,3,x,1) (3×3)

Tempo Back Squat (3,3,x,1)

WOD

AGOGE (AMRAP – Rounds)

Rx+

‘AGOGE’

5 HSPU

5 Toes to Bar

5 Thruster (75/55lbs)

EMOM for as long as possible

Rx

‘AGOGE’

5 BB Push Press(75/55lbs)

5 Toes to Bar

5 Thruster (75/55lbs)

EMOM for as long as possible

Fitness

‘AGOGE’

5 BB Push Press(45/35lbs)

5 Situp

5 Thruster (45/35lbs)

EMOM for as long as possible