To LEGit to quit
Firebird CrossFit – All Levels
Weightlifting
Overhead Squat (1 x 2 )
15 min to establish a 2 rep max.
WOD
Metcon (Time)
Rx+
21-15-9-6
Front Rack Reverse Lunges (135/95 lb.)
Box Jump Overs (30/24 in.)
Rx
21-15-9-6
Front Rack Reverse Lunges (115/75 lb.)
Box Jump Overs (24/20 in.)
Fitness
21-15-9-6
Front Rack Reverse Lunges
Box Step Overs
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