Wally Ball
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
20 Squat Cleans (95/65 lb.)
40 Wall Balls (20/14 lb.)
15 Squat Cleans (135/95 lb.)
30 Wall Balls
10 Squat Cleans (185/125 lb.)
20 Wall Balls
5 Squat Cleans (205/145 lb.)
10 Wall Balls
Rx
20 Squat Cleans (75/55 lb.)
40 Wall Balls (20/14 lb.)
15 Squat Cleans (115/75 lb.)
30 Wall Balls
10 Squat Cleans (135/95 lb.)
20 Wall Balls
5 Squat Cleans (155/105 lb.)
10 Wall Balls
Fitness
15 Squat/Power Cleans
30 Wall Balls
10 Squat/Power Cleans
20 Wall Balls
10 Squat/Power Cleans
20 Wall Balls
5 Squat/Power Cleans
10 Wall Balls
WOD – Home Gym
Metcon (Time)
20 DB Squat Cleans
40 Single DB Thrusters – 20 each arm
15 Squat Cleans
30 Single DB Thrusters – 20 each arm
10 Squat Cleans
20 Single DB Thrusters – 20 each arm
5 Squat Cleans
10 Single DB Thrusters – 20 each arm
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