Moon over my Hammies!

 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

Pause Back Squat (3 3 3 3 3 )

3 second pause at the bottom

WOD

Metcon (AMRAP – Reps)

Rx+

max set back squats @ BW

Rx

max set back squats @ ¾ BW

Fitness

20 squats @1/2 BW

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