50/50 then 50

Firebird CrossFit – All Levels

Weightlifting

Split Squat (2 x 5, 2 x 4, 2 x 3
Do all the work, score only the 2 x 3 )

Each Leg

WOD – FBCF

Metcon (Time)

Rx+

50 Wallballs 30/20

Rx

50 Wallballs 20/14

Fitness

50 Wallballs

*Every time you break 5mb situps