Jump Squat

Firebird CrossFit – All Levels

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Weightlifting

Tempo Back Squat (3,3,x,1) (Heavy Triple)

Tempo Back Squat (3,3,x,1)

WOD

Metcon (AMRAP – Reps)

Rx+

30 sec. Burpee Broad Jumps

30 sec. Rest

30 sec. Back Squats (115/75 lb.)

30 sec. Rest

7 rounds

Rx

30 sec. Burpee Broad Jumps

30 sec. Rest

30 sec. Back Squats (95/65 lb.)

30 sec. Rest

7 rounds

Fitness

30 sec. Burpee Broad Jumps

30 sec. Rest

30 sec. Back Squats

30 sec. Rest

7 rounds