20 Four & No More

Announcements

Get Out Of The Box Event – Saturday May 27th. Piestewa Peak Sunrise Hike. Meet at trailhead and step off at 430 am. Sign up sheet will be out front. **Remember no 9 am class that day**.

Memorial Day Murph Monday May 29th – Early Start (Exact Time TBD) Sign up sheet is out front. Non Members Welcome drop in Fee’s apply. **Depending on turnout might have two heats**

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

500-m Row

21 Box Jumps (24/20 in.)

15 Hang Power Cleans (135/95 lb.)

AMRAP 24 min.

Rx

500-m Row

21 Box Jumps (24/20 in.)

15 Hang Power Cleans (95/65 lb.)

AMRAP 24 min.

Fitness

500-m Row

15 Step-ups

9 Hang Power Cleans

AMRAP 24 min.