Saturday

Announcements

Labor Day Schedule! 9 AM class only!

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Reps)

In Partners

Rx+

In the first 5min perform:

600m Row

500m Run

In the second 5min perform:

500m Row

400m Run

40 KB Swings (32/24kgs)

In the third 5min perform:

400m Row

300m Run

MAX Alt DB Snatch (50/35lbs)

Rx

In the first 5min perform:

600m Row

500m Run

In the second 5min perform:

500m Row

400m Run

40 KB Swings (24/16kgs)

In the third 5min perform:

400m Row

300m Run

MAX Alt DB Snatch (35/20lbs)

Fitness

In the first 5min perform:

500m Row

400m Run

In the second 5min perform:

400m Row

300m Run

30 KB Swings

In the third 5min perform:

300m Row

200m Run

Max Alt DB Snatch