FMS
Firebird CrossFit – All Levels
Weightlifting
Shoulder Press (1 x 3 )
WOD
Metcon (Time)
Rx+
30 Wall Ball 20/14
200m FR KB Carry (24/16kg)
30sec OH KB Hold each side x 2
200m FR KB Carry
30 Wall Ball
Rx
30 Wall Ball (20/14lbs)
200m FR KB Carry (16/12kg)
30sec OH KB Hold each side x 2
200m FR KB Carry
30 Wall Ball
Fitness
15 Wall Ball
100m FR KB Carry
30sec OH KB Hold each side
3 Rounds
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