All Levels – Tue, Mar 19

Firebird CrossFit – All Levels

Weightlifting

Back Squat (5 x 3 )

WOD – FBCF

Metcon (Time)

Rx+

21-15-9

Single KB Thrusters (24/16 kg.)

Pull-ups

Rx

21-15-9

Single Arm KB Thrusters (16/12 kg.)

Pull-ups

Fitness

21-15-9

Single-Arm KB Thrusters

Jumping Pull-ups