Monday

 In Workouts of the Day (WODS)

Announcements

Aug 26th – Join us for a hike up Mt. Humphrey’s – Gym will be closed! “Get Outa The Box” and use that fitness!

Firebird CrossFit – All Levels

Weightlifting

Floor Press (3 x 5 )

Metcon (Time)

Rx+

10 DB thrusters (50/35lbs)

20 lateral box jump overs (24/20″)

30 DB thrusters

60 Double unders

Rx

10 DB thrusters (35/20lbs)

20 lateral box jump overs (24/20″)

30 DB thrusters

30 Double unders

Fitness

10 DB thrusters

20 lateral step up overs

30 DB thrusters

30 Speed Steps

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