Rack em’ Up
Firebird CrossFit – All Levels
Weightlifting
Front Squat (1 x 5 )
Front Squat (3 x 3 )
Front Squat (1 x 1 )
WOD – FBCF
Metcon (AMRAP – Reps)
Rx
Tabata front squats (45/35 lb.)
WOD – Home Gym
Metcon (5 Rounds for time)
On the 5:00 x 6 Rounds:
10 Alternating Single Dumbbell Power Clean and Jerk
400 Meter Run
100 Meter Single Dumbbell Farmers Carry
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