Boulder Shoulders

Firebird CrossFit – All Levels

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Weightlifting

Push Press (3 x 3 )

Increase weight each set

Push Press (3 x 1 )

Increase Weight Each Set

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Finisher

3-6-9-12-15…

Single-arm DB Push Presses (35/20 lb.)

* Hold two DBs on shoulders, but perform reps with just one DB, alternating every 3 reps.

KB SDHPs (24/16 kg)

AMRAP 8 min.