4 For 5
Firebird CrossFit – All Levels
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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