Lunge Sponge

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

18 Box Jumps (24/20 in.)

15 Front-rack DB Walking Lunges (50/35 lb.)

12 Box Jumps

9 Pistols (each side)

3 rounds

Rx

18 Box Jumps (24/20 in.)

15 Front-rack DB Walking Lunges (35/20 lb.)

12 Box Jumps

9 Pistols (each side)

3 rounds

Fitness

18 Step-ups

15 Single DB Front-rack Walking Lunges

12 Step-ups

9 Single-leg Box Squats (each side)

3 rounds

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