Hold the door
Firebird CrossFit – All Levels
Weightlifting
Shoulder Press (1 x 1 )
WOD – FBCF
Metcon (3 Rounds for reps)
Rx+
6 Dble KB Front Squats (24/16kg)
6 Dble KB Push Press
AMRAP 3min
1min Rest
30sec KB Front Squat Hold
30sec KB Overhead Hold
30sec Rest
3 Rounds Rx
6 Dble KB Front Squats (16/12kg)
6 Dble KB Push Press
AMRAP 3min
1min Rest
30sec KB Front Squat Hold
30sec KB Overhead Hold
30sec Rest
3 Rounds Fitness
6 Dble KB Front Squats
6 Dble KB Push Press
AMRAP 3min
1min Rest
30sec KB Front Squat Hold
30sec KB Overhead Hold
30sec Rest
3 Rounds
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