Bad Rap!

 In Workouts of the Day (WODS)

Announcements

Aug 26th – Join us for a hike up Mt. Humphrey’s – Gym will be closed! “Get Outa The Box” and use that fitness!

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

300m Run

12 Single Arm KB Walking Lunge (16/12kg)

12 Single Arm KB Push Press (16/12kg)

12 Hang Power Clean (95/65lbs)

AMRAP 20min

Rx+

300m Run

12 Single Arm KB Walking Lunge (16/12kg)

12 Single Arm KB Push Press (16/12kg)

12 Hang Power Clean (75/55lbs)

AMRAP 20min

Fitness

300m Run

9 Single Arm KB Walking Lunge

9 Single Arm KB Push Press

9 Hang Power Clean

AMRAP 20min

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