From Russia with Love!
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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