Running Nasty Girls

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

WOD

Metcon (Time)

Rx+

400m run

50 air squats

7 muscle ups

10 hang power clean (135/95lbs)

3 rounds

Rx

400m run

50 air squats

7 C2BPU

10 hang power clean (95/65lbs)

3 rounds

Fitness

400m run

30 air squats

7 jumping chest to bar pullup

8 hang power clean

3 round