Runaround!

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Rounds and Reps)

RX+ / RX

30 x 20m 3-Point Shuttle Run

Then, with what is left of 12min, perform:

8 OH squat (135/95lbs)(95/65lbs)

16 Wall Ball (20/14lbs)

AMRAP 12min

AMRAP 12min

Fitness

20 x 20m 3-Point Shuttle Run

Then, with what is left of 12min, perform:

8 OH squat

10 Wall Ball

AMRAP 12min