48’s

Announcements

Get out of the box event this Saturday Feb 10th. Ski / Snow day at Arizona Snow-bowl. No Saturday class or Open Gym.
Get Registered for he CrossFit Open! Ask a Coach if you have questions!

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

8 DB Walking Lunge (50/35 lb.)

8 Ring Dips

8 DB Walking Lunge

8 Push-ups

AMRAP 12 min.

Rx

8 DB Walking Lunge (35/20 lb.)

8 Ring Dips

8 DB Walking Lunge

8 Push-ups

AMRAP 12 min.

Fitness

8 Walking Lunge

8 Box Dips / Matador / Tricep Dip on bench

8 Walking Lunge

8 Push-ups

AMRAP 12 min.