Styx
Firebird CrossFit – All Levels
Weightlifting
Pause Front Squat Complex (5 x 1 (complex))
2 Pause Front Squats, + 3 Front Squats
3 Second hold at the bottom
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx+
2 Front Squats (95/65 lb.)
2 Burpees
4 Front Squats
4 Burpees
And so on …
Add 2 reps of each
movement every round.
As far as possible in 15 min.
Rx
2 Front Squats (75/45 lb.)
2 Burpees
4 Front Squats
4 Burpees
And so on …
Add 2 reps of each
movement every round.
As far as possible in 15 min.
Fitness
2 Front Squats
2 Burpees
4 Front Squats
4 Burpees
And so on …
Add 2 reps of each
movement every round.
As far as possible in 15 min.
WOD – Home Gym
Metcon (Time)
21-15-9
DB Thrusters (35/20 lb.)
Alt. Renegade Rows
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