20lbs more!

Firebird CrossFit – All Levels

WOD

Metcon (Weight)

Rx+

5 Back Squat

Add 20lbs EMOM 10min

Rest 3min

RX

5 Back Squat

Add 10-15lbs EMOM 10min

Rest 3min

Fitness

3 Back Squat

Add 5-10lbs EMOM 10min

Rest 3min

Metcon (Weight)

RX+

5 Back Squat @70% of your highest load of 5 Reps

EMOM 10 min

RX

5 Back Squat @60% of your highest load of 5 Reps

EMOM 10 min

FItness

3 Back Squat @50% of your highest load of 3 reps

EMOM