Quadzilla
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
50 Front Squats @ ¾ BW
Every time you put the barbell down, perform 25 Double-unders.
Rest 2 min.
40 Front Squats @ ¾ BW
Every time you put the barbell down, perform 25 Double-unders.
Rx
50 Front Squats @ ½ BW
Every time you put the barbell down, perform 25 Double-unders.
Rest 2 min.
40 Front Squats @ ½ BW
Every time you put the barbell down, perform 25 Double-unders.
Fitness
50 Front Squats
Every time you put the barbell down, perform 25 Speed Steps
Rest 2 min.
40 Front Squats
Every time you put the barbell down, perform 25 Speed Steps
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