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Announcements
Memorial Day Murph, Monday May 28th! 9am. There will be a Level of Murph for Everyone. BYO Meat/Beer barbecue to follow. We will be doing a Murph Shirt so look for the order sheet. We will also have a Murph sign up.
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Rounds and Reps)
Rx+
1-2-3-4-5…
Deadlift (275/185 lb.)
Strict Pullup / Pullup
Add one rep each round
AMRAP 15 min.
Rx
1-2-3-4-5…
Deadlift (225/155 lb.)
Strict Pullup / Pullup
Add one rep each round
AMRAP 15 min.
Fitness
1-2-3-4-5…
Deadlift
Jumping Chest to Bar Pull-up
Add one rep each round
AMRAP 15 min.
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