Press and Boots

Firebird CrossFit – All Levels

Weightlifting

Shoulder Press (5 x 3 )

WOD – FBCF

Metcon (Time)

Rx+

12 SDHPs (95/65 lb.)

24 Push-ups

3 rounds

*Every minute perform

20 Lateral Bar Jumps Rx

12 SDHPs (75/45 lb.)

24 Push-ups

3 rounds

*Every minute perform

15 Lateral Bar Jumps Fitness

10 SDHPs

12 Push-ups

3 rounds

*Every minute perform

15 Lateral Bar Jumps