Just a Second, or Two!

Firebird CrossFit – All Levels

View Public Whiteboard

Weightlifting

Paused Front Squat (4 x 2 )

Three Second Pause

Weighlifting (Beginners)

Front Squat (4 x 2 )

WOD

Metcon (AMRAP – Reps)

Rx

8 Plate Squats (15/10lb)

Max Double-unders in the remainder of the minute

EMOM 5 min.

Fitness

8 Plate Squats

Max Speed Steps in the remainder of the minute

EMOM 5 min.