Hold it now, hold it now, hold it now, Hit It!

 In Workouts of the Day (WODS)

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

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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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