In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225/155

20 Box Jumps, 24″/20″

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here

WOD – Home Gym

Metcon (Time)

15 SA. Deadlift (each side)

20 Object jumps or jump-overs

15 DB Hang Snatch (each Side)

5 rounds

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