The Mountain
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 (Time)
Rx+
2 Rope Climb
4 Squat Cleans (185/135 lb.)
8 HSPU
16 KB Swings (32/24 kg.)
32 Pull-ups
16 KB Swings (32/24 kg.)
8 HSPU
4 Squat Cleans (185/135 lb.)
2 Rope Climbs
Rx
2 Rope Climb
4 Squat Cleans (155/115 lb.)
8 HSPU
16 KB Swings (24/16 kg.)
32 Pull-ups
16 KB Swings (24/16 kg.)
8 HSPU
4 Squat Cleans (155/115 lb.)
2 Rope Climb
Fitness
6 Seated Rope Climb
4 Power Cleans
8 Push-ups
16 KB Swings
32 Ring Rows
16 KB Swings
8 Push-ups
4 Power Cleans
6 Seated Rope Climb
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