Short 9

Firebird CrossFit – All Levels

Weightlifting

Shoulder Press (1 x 3 )

WOD – FBCF

Metcon (Time)

Rx+

9 Back Squats (185/135 lb.)

200-m Run

Rest 2 min.

5 Rounds

Rx

9 Back Squats (155/95 lb.)

200-m Run

Rest 2 min.

5 Rounds

Fitness

9 Back Squats

200-m Run

Rest 2 min.

5 Rounds