Bench work

 In Workouts of the Day (WODS)


Holiday Schedule – The box will be Closed Christmas and New Years Day. The following classes are canceled between Christmas and New Years. Tuesday Dec 24th – 630pm. Thursday Dec 26th – 530am, 9am, 11am. Friday Dec 27th 9am, 11am. Tuesday Dec 31 – 9am.

Firebird CrossFit – All Levels

View Public Whiteboard


Dumbbell Bench Press (3 x 5 )

Dumbbell Bench Press


Metcon (AMRAP – Reps)


Partner Workout

MB Cleans (IGYG) (20/14 lb.)

AMRAP 5 min.

Partner Burpee Box Jump Overs (24/20)(IGYG)

AMRAP 4 min.

Wall Climbs (IGYG)

AMRAP 3 min.

Jumping Pull-ups (SYNCRO)

AMRAP 2 min.

Air Squats (SYNCRO)

AMRAP 1 min.

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