Fitty’s

Firebird CrossFit – All Levels

View Public Whiteboard

Weightlifting

Shoulder Press (3 x 3 )

WOD

Metcon (Time)

Rx+

50 Slam Balls (20/15)

50 Goblet Squats (35/25lb DB)

50 Med Ball Over-the-Shoulder Tosses (30/20lb)

Rx

50 D-Ball Slams (20/15)

50 D-Ball Hug Squats (16/12kg KB)

50 Med Ball Over-the-Shoulder Tosses (20/14)

Fitness

10 DB-Slams (Dumbbell)

10 DB- Goblet Squats

10 Med Ball Over-the-Shoulder Tosses

4 rounds