The Twos!

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Reps)

RX+

2min Row for Calories

2min DB S2OH (50/35lbs)

2min Weighted Sit ups (15/10lb plate)

2min Wall ball 20/14

RX

2min Row for Calories

2min DB S2OH (35/20lbs)

2min Weighted Sit ups (15/10lb plate)

2min Wall ball 20/14

Fitness

2min Row for Calories

2min DB Shoulder to Overhead

2min Sit ups

2min Wall ball
Two Rounds For Reps of