Blackjack

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

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

8 One Arm KB Thruster –Left Arm

100m One Arm Farmers Carry –Left Arm

8 One Arm KB Thruster –Right Arm

100m One Arm Farmers Carry –Right Arm

AMRAP 15min

* Load (24/16kg)

RX

8 One Arm KB Thruster –Left Arm

100m One Arm Farmers Carry –Left Arm

8 One Arm KB Thruster –Right Arm

100m One Arm Farmers Carry –Right Arm

AMRAP 15min

* Load (16/12kg)

8 One Arm KB Thruster –Left Arm

100m One Arm Farmers Carry –Left Arm

8 One Arm KB Thruster –Right Arm

100m One Arm Farmers Carry –Right Arm

AMRAP 15min