Do it!
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx
25 Wall Balls
50 MB Sit-ups
400-m MB Bear Hug Carry
50 Russian Twists
25 Wall Balls(20/14 lb.)
WOD – Home Gym
Metcon (Time)
1-10 Burpee Box Jumps
10-1 DB Deadlifts (heaviest pair of DBs; double the reps if you only have one option)
30-sec. Plank between sets
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