Runaround!
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Rounds and Reps)
RX+ / RX
30 x 20m 3-Point Shuttle Run
Then, with what is left of 12min, perform:
8 OH squat (135/95lbs)(95/65lbs)
16 Wall Ball (20/14lbs)
AMRAP 12min
AMRAP 12min
Fitness
20 x 20m 3-Point Shuttle Run
Then, with what is left of 12min, perform:
8 OH squat
10 Wall Ball
AMRAP 12min
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