Wallabee

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx

60-sec. Ring Push-up Hold

30 Wall Balls (20/14 lb.)

15 Ring Push-ups

30-sec. Ring Push-up Hold

20 Wall Balls

10 Ring Push-ups

15-sec. Ring Push-up Hold

10 Wall Balls

5 Ring Push-ups

AMRAP 15 min.

Fitness

60-sec. Plank Hold

30 Wall Balls

15 Push-ups

30-sec. Plank Hold

20 Wall Balls

10 Push-ups

15-sec. Plank Hold

10 Wall Balls

5 Push-ups

AMRAP 15 min.