Wallyworld

Firebird CrossFit – All Levels

Weightlifting

Back Squat (3 x 5 )

WOD – FBCF

Metcon (Time)

Rx+/Rx

20-16-12 (Half R, Half L)

OH KB walking Lunges(24/16kg)(16/12kg)

Wall Ball Sit Ups (Hard way(ball over head the entire time)) (20/14)

Fitness

20-16-12 (Half R, Half L)

OH KB walking Lunges

Wall Ball Sit Ups