Two Step

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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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