Do it!

Firebird CrossFit – All Levels

View Public Whiteboard

WOD – FBCF

Metcon (Time)

Rx

25 Wall Balls

50 MB Sit-ups

400-m MB Bear Hug Carry

50 Russian Twists

25 Wall Balls(20/14 lb.)

WOD – Home Gym

Metcon (Time)

1-10 Burpee Box Jumps

10-1 DB Deadlifts (heaviest pair of DBs; double the reps if you only have one option)

30-sec. Plank between sets