Lunge Sponge
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
18 Box Jumps (24/20 in.)
15 Front-rack DB Walking Lunges (50/35 lb.)
12 Box Jumps
9 Pistols (each side)
3 rounds
Rx
18 Box Jumps (24/20 in.)
15 Front-rack DB Walking Lunges (35/20 lb.)
12 Box Jumps
9 Pistols (each side)
3 rounds
Fitness
18 Step-ups
15 Single DB Front-rack Walking Lunges
12 Step-ups
9 Single-leg Box Squats (each side)
3 rounds
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