Buddy up!

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

Weightlifting

Metcon (Weight)

16 x 50m Sled Pull
With a partner( I go you go)

WOD

Metcon (Time)

Rx+

Part 2: In partners, while one person performs:

100m (1) bear crawl (2) Burpee Broad Jumps (3) Crab Walk

the other partner performs AMRAP

pushups

switch

then, while one person performs:

100m (1) bear crawl (2) Burpee Broad Jumps (3) Crab Walk

the other partner performs AMRAP

GHD situps

switch

3 rounds

Rx

Part 2: In partners, while one person performs:

100m (1) bear crawl (2) Burpee Broad Jumps (3) Crab Walk

the other partner performs AMRAP

pushups

switch

then, while one person performs:

100m (1) bear crawl (2) Burpee Broad Jumps (3) Crab Walk

the other partner performs AMRAP

Weighted situps (20/14)

switch

3 rounds

Fitness

Part 2: In partners, while one person performs:

100m (1) bear crawl (2) Burpee Broad Jumps (3) Crab Walk

the other partner performs AMRAP

pushups

switch

then, while one person performs:

100m (1) bear crawl (2) Burpee Broad Jumps (3) Crab Walk

the other partner performs AMRAP

Situps

switch

3 rounds