Boxing Day

 In Workouts of the Day (WODS)

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

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WOD

Metcon (Time)

Rx+

18-12-9

DB Front Squat (50/35 lb.)

Box Jump (24/20″)

Rest 2 min.

6-9-15

DB Front Squat (50/35 lb.)

Box Jump (24/20″)

Rx

18-12-9

DB Front Squat (35/20 lb.)

Box Jump (24/20″)

Rest 2 min.

6-9-15

DB Front Squat (35/20 lb.)

Box Jump (24/20″)

Fitness

18-12-9

DB Front Squat

Step-ups

Rest 2 min.

9-12-18

DB Front Squat

Step-ups

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