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Firebird CrossFit – All Levels

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Weightlifting

Shoulder Press (5 x 3 )

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

6 Front Squats

12 Push Presses (95/65 lb.)

24 Lateral Bar Jumps

AMRAP 8 min.

Rx

6 Front Squats

12 Push Presses (75/45 lb.)

24 Lateral Bar Jumps

AMRAP 8 min

Fitness

6 Front Squats

12 Push Presses

24 Lateral Bar Jumps

AMRAP 8 min.