Jack in the box!
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+
400m Run
10/20 Strict / Kipping HSPU
40 Box Jumps (20 in.)
400m Run
5/15 Strict / Kipping HSPU
30 Box Jumps
400m Run
Rx
400m Run
30 HSPU
40 Box Jumps (20 in.)
400m Run
20 HSPU
30 Box Jumps
400m Run
Fitness
400m Run
20/10 Push-ups / Tricep Dips
40 Step-ups
200m Run
10/10 Push-ups / Tricep Dips
30 Step-ups
400m Run
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