Fitness Testing Day – 2
Firebird CrossFit – All Levels
Weightlifting
Tempo Front Squats (3,1,X,1) (3 x 3)
Tempo Front Squats (3,1,X,1) 3 second descent, 1 second pause, X explode to the top, 1 second hold.
WOD – FBCF
AGOGE (AMRAP – Rounds)
Rx+
‘AGOGE’
5 HSPU
5 Toes to Bar
5 Thruster (75/55lbs)
EMOM for as long as possible
Rx
‘AGOGE’
5 BB Push Press(75/55lbs)
5 Toes to Bar
5 Thruster (75/55lbs)
EMOM for as long as possible
Fitness
‘AGOGE’
5 BB Push Press(45/35lbs)
5 Situp
5 Thruster (45/35lbs)
EMOM for as long as possible
Coaches if you have people who have consistently gotten 15+ rounds in previous years scale them up to 6 reps each. Our goal is 10-15 hard earned rounds, 15-20+ is not what we are going for.
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