Lucky Number 7

 In Workouts of the Day (WODS)

Announcements

Halloween WOD and Party! Friday Oct 27th (WOD Starts at 630 PM) Prize for Best Male and Female Costume! Main Dish Provided. Sign up sheet for sides and sweets, and if your attending! Family members and friends welcome. We will stay as long as you want! RSVP ASAP!
Oct 28th 7am – Think outside the box Saturday hike to Browns Peak. Meet at Firebird. Goal is be back by 2-3 pm.

Firebird CrossFit – All Levels

WOD

Metcon (Time)

Rx+

14 V Ups

7 Shoulder Press (95/65lbs)

14 Back Squat

7 Burpee Box Jump (30/24”)

5 Rounds

Rx

14 V Ups

7 Shoulder Press (75/55lbs)

14 Back Squat

7 Burpee Box Jump (24/20”)

5 Rounds

Fitness

14 Abmat Sit ups

7 Shoulder Press

14 Back Squat

7 Burpee Box Step Up

4 Rounds

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