Swinger

 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

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Metcon (Time)

Rx

30 KB Swings (24/16 kg.)

30 Shuttle Sprints

30 KB Swings (24/16 kg.)

30 Sit Up Get Ups

30 KB Swings (24/16 kg.)

30 Cal Row

30 KB Swings (24/16 kg.)

Fitness

20 KB Swings

20 Shuttle Sprints

20 KB Swings

20 Sit up Get Ups

20 KB Swings

20 Cal Row

20 KB Swings

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