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Announcements

Firebird Christmas Party Sat Dec 9th, 6 PM

Firebird CrossFit – All Levels

WOD

Metcon (Time)

Rx

Run 800 m

Then:

35 Double-Unders

3 x 5-10-15-m shuttles (60 m)

5 rounds

Run 800 m

Fitness

Run 600 m

Then:

35 Speed steps

3 x 5-10-15-m shuttles (60 m)

5 rounds

Run 600 m