All Levels – Thu, Mar 7

Firebird CrossFit – All Levels

Weightlifting

WOD – FBCF

Bench Press (5 x 5 )

Metcon (Time)

Rx+

10 OH Walking Plate Lunges (45/25 lb.)

30 sec. KB Squat Hold 24/16kg

10 Thrusters 95/65

5 rounds

Rx

10 OH Walking Plate Lunges (25/15 lb.)

30 sec. KB Squat Hold 16/12kg

10 Thrusters 75/45

5 rounds

Fitness

10 Walking Plate Lunges

30 sec. Squat Hold

10 Thrusters

5 rounds