All Levels – Tue, May 21

Firebird CrossFit – All Levels

Weightlifting

Shoulder Press (3 X 3 )

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

3-6-9-12-15 …
DB Push Presses (50/35 lb.)
Alternating every 3 reps.
KB Swings (24/16 kg)
AMRAP 8 min.

Rx

3-6-9-12-15 …
DB Push Presses (35/25 lb.)
Alternating every 3 reps.
KB Swings (16/12 kg)
AMRAP 8 min.

Fitness

3-6-9-12-15 …
DB Push Presses Alternating DB every 3 reps.
KB Swings AMRAP 8 min.