Hold it Now…
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
Recent Posts