Saturday

Announcements

Saturday September 23 Ropes Course Flagstaff. Sunday September 24 Horton Springs hike. No Classes. Please join us for one or both events. If you can’t make it, use your fitness to try a new sport, or play a game!

Firebird CrossFit – All Levels

Weightlifting

Good Mornings (1 x 5 )

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

In Partners:

While one person Runs 200m with a (45/25lb) plate

The other person performs AMRAP of:

10 plate Squats

20 Lateral Plate Jump Overs

AMRAP 15min

Rx

In Partners:

While one person Runs 200m with a (25/15lb) plate

The other person performs AMRAP of:

10 plate squats

20 Lateral Plate Jump Overs

AMRAP 15min

Fitness

In Partners:

While one person Runs 200m with a plate

The other person performs AMRAP of:

10 plate squats

20 Lateral Plate Hop Overs

AMRAP 15min