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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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

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