For those about to Squat!

Firebird CrossFit – All Levels

Weightlifting

Split Squat (4 4 4 4 )

Back Squat (5 5 5 )

WOD

Metcon (AMRAP – Reps)

Rx

As many reps as possible in 4 min Double unders. Every time you break, perform 4 Rope over Burpees.

Fitness

As many reps as possible in 4 min Speed Steps.

Every time you break, perform 4 Rope over Burpees.