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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+

21-18-15

Burpee Box Jump-Overs (24/20in)

Single-Arm DB Hang Power Snatches (50/35 lb.)

Air Squats

Rx

21-18-15

Burpee Box Jump-Overs (24/20in)

Single-Arm DB Hang Power Snatches (35/20 lb.)

Air Squats

Fitness

18-15-12

Burpee Box Step-Overs

Single-Arm DB Hang Power Snatches

Air Squats