Thursday

Announcements

Labor Day Schedule! 9 AM class only!

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Reps)

Rx+

min 1: 20 wall ball (20/14lbs)

min 2: 20 slam ball (20/15lbs)

min 3: 45sec bar hang (pullup bar)

min 4: 15 back squats (115/75lbs)

5 rounds

Rx

min 1: 15 wall ball (20/14lbs)

min 2: 15 slam ball (20/15lbs)

min 3: 40sec bar hang (pullup bar)

min 4: 10 back squats (95/65lbs)

5 rounds

Fitness

min 1: 10 wall ball

min 2: 10 slam ball

min 3: 30sec supported bar hang (pullup bar)

min 4: 10 back squats

5 rounds