50/50

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

Weightlifting

Split Jerk (2 x 1 )

Split Jerk (2 x 1 )

Split Jerk (1 x 1 )

WOD

Metcon (AMRAP – Reps)

Rx

30 sec. Plank Hold

30 sec. Max Pushups

30 sec. Rest

3 Rounds

30 sec. Mb Front Squat Hold (20/14)

30 sec. Max Wall Ball

30 sec. Rest

3 Rounds

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