Wednesday

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Rounds and Reps)

RX+

15 Back Squat (115/75lbs)

12 Burpee

9 1-Arm KB Shoulder to Overhead (each side) (24/16kg)

AMRAP 20min

RX

15 Back Squat (95/65lbs)

12 Burpee

9 1-Arm KB Shoulder to Overhead (each side) (16/12kg)

AMRAP 20min

Fitness

12 Back squat

9 Burpee

6 1-Arm DB Shoulder to Overhead (each side)

AMRAP 20min