Cup Cake
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
12 Def HSPUs (45/25lb plates)
10 Barbell Overhead Reverse Lunges (135/95 lb.)
8 Push Presses
90-sec. Front-rack Hold
5 rounds
Rx
12 HSPUs
10 Barbell Overhead Reverse Lunges (95/65 lb.)
8 Push Presses
90-sec. Front-rack Hold
5 rounds
Fitness
4/3 Wall Walks
10 BB or Plate Overhead Reverse Lunges
8 Push Presses
60-sec. Front-rack Hold
5 rounds
Metcon (Time)
Partner Version
Rx+
8 Def HSPUs (45/25lb plates)
6 Barbell Overhead Reverse Lunges (135/95 lb.)
4 Push Presses
5 rounds
Rx
8 HSPUs
6 Barbell Overhead Reverse Lunges (95/65 lb.)
4 Push Presses
5 rounds
Fitness
2 Wall Walks
6 BB or Plate Overhead Reverse Lunges
4 Push Presses
5 rounds
While P1 performs:
8 HSPUs
6 Barbell Overhead Reverse Lunges
4 Push Presses
P2 holds a Barbell in a Front-rack Hold. P1 can only work while P2 is holding the Barbell. Switch upon completion of 1 round. They each perform 5 rounds, for a total of 10 rounds