From Russia with Love!

 In Workouts of the Day (WODS)

Announcements

Christmas Party Sign up deadline is Dec 4th
Firebird Christmas Party Sat Dec 9th, 6 PM

Firebird CrossFit – All Levels

WOD

Metcon (Time)

Rx+

50-40-30-20-10

Hip Extensions

Double Unders

WB Situp 20/14

Rx

50-40-30-20-10

Russian KB Swings 24/16

Double Unders

WB Situp 20/14

Fitness

50-40-30-20-10

Plate Good Mornings

Speed Steps

WB Situp

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