Balls to the Wall
Firebird CrossFit – All Levels
Weightlifting
Bench Press (1 x 5 )
WOD
Metcon (Time)
Rx+
100 Wall Balls (20/14 lb.)
50 Box Jumps (30/24 in.)
50 Push Ups
50/35 Cal. Row
Rx
100 Wall Balls (20/14 lb.)
50 Box Jumps (24/20 in.)
50 Push Ups
50/35 Cal. Row
Fitness
75 Wall Balls
50 Plate Jumps
30 Knee Push Ups
35/25 Cal. Row
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