Oddly, Even Familiar.

 In Workouts of the Day (WODS)

Announcements

Memorial Day Murph, Monday May 28th! 9am. There will be a Level of Murph for Everyone. BYO Meat/Beer barbecue to follow. We will be doing a Murph Shirt so look for the order sheet. We will also have a Murph sign up.

Firebird CrossFit – All Levels

View Public Whiteboard

WOD

Metcon (AMRAP – Reps)

Rx

Odd Minute

16 Front Rack Dble KB Lunges (24/16 kg.) or (50/35 lb DB)

Even Minute

45 sec. Iron Cross Hold with Load (10/5 lb.)

EMOM 20 min.

The 19th and 20th min is for max reps, seconds.

Fitness

Odd Minute

16 Front Rack Dble KB/DB Lunge

Even Minute

45 sec. Iron Cross Hold no load

EMOM 20 min.

The 19th and 20th min is for max reps, seconds.

Recent Posts

Leave a Comment

Start typing and press Enter to search