All Levels – Thu, Apr 11
Firebird CrossFit – All Levels
Weightlifting
Metcon (AMRAP – Rounds and Reps)
Rx+
Perform 3 Push Presses every minute.
*Add 10 lb. every 5 min.
*Start with 135/95 lb.
Rx
Perform 3 Push Presses every minute.
*Add 10 lb. every 5 min.
*Start with 115/75 lb.
Fitness
Perform 3 Push Presses every minute.
*Add 5-10 lb. every
WOD – FBCF
Metcon (5 Rounds for reps)
Rx+
1 min. DB Devils Presses (50/35 lb.)
Rest 30 sec.
5 rounds
Rx
1 min. DB Devils Presses (35/20 lb.)
Rest 30 sec.
5 rounds
Fitness
1 min. DB Devils Presses
Rest 30 sec.
5 rounds
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