Four the win

Announcements

One class only on July 4th, 9 am! Wear your patriotic Garb!

Firebird CrossFit – All Levels

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Weightlifting

Overhead Squat (1 x 4)

WOD

Metcon (AMRAP – Reps)

Rx+

Odd min.: 6 OH Squats (135/95 lb.)

Even min.: 25 Unbroken KB Swings (24/16 kg)

12 minutes

Rx

Odd min.: 6 OH Squats (95/65 lb.)

Even min.: 25 Unbroken KB Swings (24/16 kg)

12 minutes

Fitness

Odd min.: 6 SA OH DB Walking Lunges

Even min.: 20 KB Swings

12 minutes
*Taken from the ground

** Last Round of each movement is for max reps, this is your score. Minimum work must be completed every round including the last round for you to receive Rx + or Rx.