Karing

Firebird CrossFit – All Levels

Weightlifting

Squat Snatch (1 x 1 )

5 Working Sets

Power Snatch + Overhead Squat

Power Snatch + Overhead Squat

WOD – FBCF

Metcon (Time)

Rx+

100 Wall Balls (20/14 lb.)

Every time you rest, perform 5 Burpees. (8 min Cap)

Rx

80 Wall Balls (20/14 lb.)

Every time you rest, perform 5 Burpees. (8 min Cap)

Fitness

100 Wall Balls (8 min Cap)