All Levels – Wed, Sep 6

Announcements

430 Class on Wed/Friday is back.

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (6 Rounds for reps)

Rx+

30 sec. Assault Bike

30 sec. Rest

30 sec. Box Jumps (24/20 in.)

30 sec. Rest

30 sec. Hang Power Cleans (135/95 lb.)

30 sec. Rest

6 rounds

Rx

30 sec. Assault Bike

30 sec. Rest

30 sec. Box Jumps (24/20 in.)

30 sec. Rest

30 sec. Hang Power Cleans (95/65 lb.)

30 sec. Rest

6 rounds

Fitness

30 sec. Assault Bike

30 sec. Rest

30 sec. Plate Jumps (45lb plate)

30 sec. Rest

30 sec. Hang Power Cleans

30 sec. Rest

6 rounds