40’s
Announcements
Hey Firebirds! Just a quick update on our schedule for the Friday after Thanksgiving. We will have 3 classes that day 5:30am, 9am and 6:30pm. Also we will be closed on Thanksgiving day. Hope everyone has a safe and happy Thanksgiving!
Firebird CrossFit – All Levels
WOD
40’s (Time)
RX
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
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