40’s

 In Workouts of the Day (WODS)

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

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WOD

40’s (Time)

Rx+

40’s (Time)

1km Row

40 KB Swing (32/24kgs)

40 Air Squats

40 Ring Pushups

40 Wall ball (30/20lbs)

40 Box Jumps (30/24)

800 meter run

Rx

40’s (Time)

1km Row

40 KB Swing (24/16kgs)

40 Air Squats

40 Ring Pushups

40 Wall ball (20/14lbs)

40 Box Jumps (24/20)

800 meter run

Fitness

40’s (Time)

500m Row

40 KB Swing (24/16kgs)

30 Air Squats

20 Pushups

30 Wall ball (20/14lbs)

40 Box Jumps (24/20)

400 meter run

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