4 For 5

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

24 Double-unders

12 SA DB Front Squats – R (50/35 lb.)

12 Strict HSPUs

12 SA DB Front Squats – L

24 Double-unders

Perform 1 round every 4 min.

5 rounds

* R and L are referring to the shoulder the DB is resting on

Rx

24 Double-unders

12 SA DB Front Squats – R (35/25 lb.)

12 HSPUs

12 SA DB Front Squats – L

24 Double-unders

Perform 1 round every 4 min.

5 rounds

* R and L are referring to the shoulder the DB is resting on

* Scale to 10 Strict or 12 Kipping HSPUs

Fitness

24 Speed Steps

10 SA DB Front Squats – R

10 Seated Shoulder Press

10 SA DB Front Squats – L

24 Fast Feet

Perform 1 round every 4 min.

5 rounds

* R and L are referring to the shoulder the DB is resting on
5th round is for Max Rounds and Reps.

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