Backscratcher
Announcements
Nutrition Challenge dates to remember
Briefing 1-5 @ 5:30pm
Bod Pod 1-6 @ 2pm
1st WOD 1-7@ 10am
2nd WOD 2-4 @ 10am
Firebird CrossFit – All Levels
Weightlifting
One Arm Highpull (4 x 6 each arm)
WOD
Metcon (AMRAP – Rounds and Reps)
RX+
5 Lateral Burpee Over the Box Jump (24/20″)
10 Hang Power Snatch (95/65lbs)
AMRAP 7min
Rest 1min
2 Rounds
RX
5 Burpee Over the Box Jump (24/20″)
10 Hang Power Snatch (75/55lbs)
AMRAP 7min
Rest 1min
2 Rounds
10 Hang Power Snatch
AMRAP 7min
Rest 1min
2 Rounds
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