Grinch

Firebird CrossFit – All Levels

Weightlifting

Tempo Front squat (3 3 3 )

1.3.x.1.
1 second descent, 3 second pause, explode to the top, 1 second pause repeat

WOD

Metcon (Time)

RX+

21-18-15-12

Burpee Pullup

Front Squat 135/95

RX

21-18-15-12

Burpee Pullup

Front Squat 115/75

18-15-12-9

Burpee / Jumping Pullup

Front Squat