Hold it now, hold it now, hold it now, Hit It!
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
WOD
Metcon (AMRAP – Reps)
Rx
1 min. Ring Hold
1 min. Ring Dips
1 min. Squat Hold
1 min. Air Squats
3 Rounds
Straight into:
3 Wall Climbs
9 Alt. Pistols
AMRAP 6 min.
Fitness
1 min. Box / bar Hold
1 min. Box / bar Dips
1 min. Squat Hold
1 min. Air Squats
3 Rounds
Straight into:
3 Half Whall Climbs
12 Alt. Reverse Lunges
AMRAP 6 min.
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