Great balls of fire

Firebird CrossFit – All Levels

Weightlifting

Front Squat (3 x 5 )

WOD

Metcon (Time)

Max set unbroken Wall-Ball Shots

(goal: 30-50 reps)

Rx+ 30/20 WB

Rx 20/14 WB

Rest 1 min.

Perform 50 percent of max set for time