Wednesday
Announcements
Labor Day Schedule! 9 AM class only!
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
40/30 cals rower
then:
8 pullup
12 pushup
16 situp
5 rounds
Rx
30/20 cals rower
then:
6 pullup
8 pushup
12 situp
5 rounds
Fitness
30/20 cals rower
then:
6 ring row
8 pushup
12 situp
5 rounds
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