Firebird CrossFit – All Levels
Overhead Squat (3 3 3 3 3 )
Metcon (AMRAP – Rounds and Reps)
Rx+ / Rx
EMOM OH Squat Ladder (10 min cap)
70% / 60% of the weight for your sets of 3 reps above and perform
a OH Squat.
1 rep on the
first minute, 2 on the second minute, so on, until they can no longer perform the amount of reps per min.