All Levels – Thu, May 9

Firebird CrossFit – All Levels

Weightlifting

Shoulder Press (5 x 3 )

WOD – FBCF

Metcon (Time)

Rx+

21 Back Squats (115/85 lb.)

15 Weighted Sit-ups (50/35 lb. DB)

9 Burpee Box Jump Overs (24/20)

3 rounds

Rx

21 Back Squats (95/65 lb.)

15 Weighted Sit-ups (35/20 lb. DB)

9 Burpee Box Jump Overs (24/20)

3 rounds

Fitness

21 Back Squats

15 Sit-ups

9 Burpee Box Jump Overs

3 rounds