Just one Minute
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Reps)
Rx+
Min. 1: 20 Wall Balls (20/14 lb.)
Min. 2: 45-sec. Plank Hold
Min. 3: 20 Slam Balls (20/15 lb.)
Min. 4: 45-sec. Supine Plank Hold
Min. 5: 20 Back Squats (115/75 lb.)
5 rounds
Rx
Min. 1: 15 Wall Balls (20/14 lb.)
Min. 2: 45-sec. Plank Hold
Min. 3: 15 Slam Balls (20/15 lb.)
Min. 4: 45-sec. Supine Plank Hold
Min. 5: 15 Back Squats (95/65 lb.)
5 rounds
Fitness
Min. 1: 10 Wall Balls
Min. 2: 45-sec. Plank Hold
Min. 3: 10 Slam Balls
Min. 4: 45-sec. Supine Plank Hold
Min. 5: 10 Back Squats
5 rounds
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