Two Step
Firebird CrossFit – All Levels
Weightlifting
Weighted Step-ups (4 x 2 (Two Reps each Leg)
Put height of step in comments.
WOD
Metcon (Time)
Rx+
100 Wall Balls (20/14 lb.)
Every time you break, perform 2 Rope Climbs.
Rx
80 Wall Balls (20/14 lb.)
Every time you break, perform 2 Rope Climbs.
Fitness
70 Wall Balls
Every time you break, perform 2 Seat-to-Standing Rope Climbs.
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