Up Town, Down Town!

Firebird CrossFit – All Levels

WOD

Metcon (Time)

RX+

40 Front Rack Reverse Lunges (95/65lbs)

20 Wall Climbs

Rest 3min

30 Front Rack Reverse Lunges (115/75lbs)

30 Back Squats (115/75lbs)

Rest 3min

20 Front Rack Reverse Lunges (135/95lbs)

40 Shoulder taps(Each touch = 1)

RX

40 Front Rack Reverse Lunges (75/45lbs)

15 Wall Climbs

Rest 3min

30 Front Rack Reverse Lunges (95/65lbs)

30 Back Squats (95/65lbs)

Rest 3min

20 Front Rack Reverse Lunges (115/85lbs)

40 Cherry Pickers (Each touch = 1)

Fitness

40 Front Rack Reverse Lunges

20 Get down/ups

Rest 3min

30 Front Rack Reverse Lunges

30 Back Squats

Rest 3min

20 Front Rack Reverse Lunges

40 Plank shoulder taps (Each Touch is = 1)