Bench work
Announcements
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
Weightlifting
Dumbbell Bench Press (3 x 5 )
Dumbbell Bench Press
WOD
Metcon (AMRAP – Reps)
Rx
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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