The Proposal

Firebird CrossFit – All Levels

Weightlifting

Weighted Overhead Reverse Lunge (1 x Each Leg)

Overhead Reverse Weighted Lunge

WOD

Metcon (Time)

Rx+

21-15-9 OH Plate Walking Lunges (45/25 lb.)(Each Leg)

Box Jumps (24/20 in.)

Rx

21-15-9 OH Plate Walking Lunges

(25/15 lb.)(Each Leg)

Box Jumps (24/20 in.)

Fitness

21-15-9 OH Plate Walking Lunges (Each Leg)

Step Up and Overs