In Workouts of the Day (WODS)


Hey Firebirds! Don’t forget to sign up for the Holiday Party. It will be Saturday the 10th @ 6pm. Please let us know if you have any questions 🙂

Firebird CrossFit – All Levels


Metcon (AMRAP – Reps)


Every 2min, Alternate:

40/25 Cal Row

30 Knees to Elbows

30 Wall Balls 20/14

3 Rounds


Every 2min, Alternate:

30/20 Cal Row

20 Knees to Elbows

20 Wall Balls 20/14

3 Rounds

Every 2min, Alternate:

20/15 Cal Row

20 Lying Toes to Bar

20 Wall Balls

3 Rounds
Last Round is max reps on each. Score is the total reps from your last round!

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