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Announcements

Get Out of the Box Event July 29th. Box Closed that day. We are Climbing Humphreys Peak. Come Join us for a hike up to the Highest Place in Arizona. Text me with Questions. Lyman

Firebird CrossFit – All Levels

weightlifting

Split Jerk (1 X 1 )

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

7 Jerks (70 percent of heavy 1)

14 Lateral Burpees Over the Barbell

AMRAP 7 min.

Rx

7 Jerks (60 percent of heavy 1)

14 Lateral Burpees Over the Barbell

AMRAP 7 min.

Fitness

5 Jerks

10 Lateral Burpees Over the Barbell

AMRAP 7 min.