Firebird CrossFit – All Levels
2 Front-Rack Lunges (1 rep each leg, 2 total) + 2 Shoulder-to-Overhead
*Start at a light weight with the goal being to get to an athlete’s workout weight by Round 5, then surpass that weight and go above the workout weight for the remainder of the EMOM.
*Athletes do not have to add every round, but should be adding the first 6-7 rounds.
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
4 Front-Rack Reverse Lunges (135/95 lb.)
AMRAP 7 min. Rx
4 Front-Rack Reverse Lunges (95/65 lb.)
AMRAP 7 min. Fitness
4 Front-Rack Lunges
AMRAP 7 min.