Boxing Day
Announcements
Memorial Day Murph, Monday May 28th! 9am. There will be a Level of Murph for Everyone. BYO Meat/Beer barbecue to follow. We will be doing a Murph Shirt so look for the order sheet. We will also have a Murph sign up.
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
18-12-9
DB Front Squat (50/35 lb.)
Box Jump (24/20″)
Rest 2 min.
6-9-15
DB Front Squat (50/35 lb.)
Box Jump (24/20″)
Rx
18-12-9
DB Front Squat (35/20 lb.)
Box Jump (24/20″)
Rest 2 min.
6-9-15
DB Front Squat (35/20 lb.)
Box Jump (24/20″)
Fitness
18-12-9
DB Front Squat
Step-ups
Rest 2 min.
9-12-18
DB Front Squat
Step-ups
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