Permanent Press

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (Time)

Rx+

40-30-20-10

Air Squats

Handstand Hold (seconds)

Single-Arm DB Jerks (50/35 lb.)

Rx

40-30-20-10

Air Squats

Handstand Hold (seconds)

Single-Arm DB Jerks (35/20 lb.)

Fitness

40-30-20-10

Air Squats

Plank Hold (seconds)

Single-Arm DB Jerks