R30

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Push Press (1 x 1 )

Push Press (1 x 3 )

Push Press (1 x 5)

Push Press (1 x max)

WOD

Metcon (Time)

Rx+

15 DB Shoulder to Overhead (50/35 lbs.)

30 Double Unders

Rest 30 seconds.

5 Rounds

Rx

10 DB Shoulder to Overhead (35/20 lbs.)

20 Double Unders

Rest 30 seconds.

5 Rounds

Fitness

10 DB Shoulder to Overhead

40 Single Unders

Rest 30 seconds.

5 Rounds

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