Burpee Balls!

Firebird CrossFit – All Levels

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Weightlifting

Squat Snatch (1 x 1 )

5 Working Sets

Weighlifting (Beginners)

Power Snatch + Overhead Squat (1 x 3 )

Power Snatch + Overhead Squat
5 Working Sets

WOD

Metcon (Time)

Rx+

100 Wall Balls (20/14 lb.)

Every time you rest, perform 5 Burpees. (10min Cap)

Rx

80 Wall Balls (20/14 lb.)

Every time you rest, perform 5 Burpees. (10 min Cap)

Fitness

80 Wall Balls (10min Cap)