Oddly, Even Familiar.
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
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.
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