Agoge

Firebird CrossFit – All Levels

Weightlifting

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

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

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+ / Rx

5 HSPU / 5 BB Push Press (75/55lbs)

6 Toes to Bar

7 Thruster (95/65)(75/55lbs)

AMRAP in 6min

Fitness

6 BB Push Press

6 Situp

6 Thruster

AMRAP in 6min