Fast & Furious

Firebird CrossFit – All Levels

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Weightlifting

Push Press (5 x 3 )

WOD

Metcon (Time)

Rx+

30 Front Squats (155/115 lb.)

35 Slam Balls (20/15lb)

40 KB Push Presses (Single Arm) 24/16 kg

Rx

30 Front Squats (135/95 lb.)

35 Slam Balls (20/15 lb.)

40 KB Push Presses (Single Arm) 16/12 kg

Fitness

25 Front Squats

30 Slam Balls

35 KB/DB Push Presses (Single Arm)