50/50
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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