Jackie

 In Workouts of the Day (WODS)

Announcements

One class only on July 4th, 9 am! Wear your patriotic Garb!

Firebird CrossFit – All Levels

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WOD

Jackie’d Up (Time)

R x+

1-k Row

50 Thrusters (95/65 lb.)

30 Chest 2 Bar Pull-ups

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Fitness

500-m Row

25 Thrusters

15 Ring Rows

2 Rounds

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