Hold the door

 In Workouts of the Day (WODS)

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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