Hold it Now…

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

weightlifting

Tempo Front Squats (3,1,X,1) (4 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

Metcon (Time)

Rx+

9 Step Ups 24/20

9 Front Squats (115/75lbs)

9 Wall Ball 20/14

5 Rounds Rx

9 Step Ups 24/20

9 Front Squats (75/45lbs)

9 Wall Ball 20/14

5 Rounds Fitness

9 Sit Ups

9 Front Squats

9 Wall Ball

5 Rounds

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