Bad Rap!
Announcements
Aug 26th – Join us for a hike up Mt. Humphrey’s – Gym will be closed! “Get Outa The Box” and use that fitness!
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Rounds and Reps)
Rx+
300m Run
12 Single Arm KB Walking Lunge (16/12kg)
12 Single Arm KB Push Press (16/12kg)
12 Hang Power Clean (95/65lbs)
AMRAP 20min
Rx+
300m Run
12 Single Arm KB Walking Lunge (16/12kg)
12 Single Arm KB Push Press (16/12kg)
12 Hang Power Clean (75/55lbs)
AMRAP 20min
Fitness
300m Run
9 Single Arm KB Walking Lunge
9 Single Arm KB Push Press
9 Hang Power Clean
AMRAP 20min
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