Pushy

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

RX+/Rx

12 Def HSPU (45/25)/ 12 HSPU

10 Single arm DB Overhead Walking Lunges (each arm)(50/35)(35/25)

8 Push Press (16 total)

90sec Front Rack Hold(45 seconds each side)

5 Rounds

Fitness

24 Push ups

10 Single arm DB Overhead Walking Lunges (each arm)

8 Push Press (16 total)

60sec Front Rack Hold (30 sec each side)

5 Rounds