Globo’ish
Announcements
Hey Firebirds! Just a quick update on our schedule for the Friday after Thanksgiving. We will have 3 classes that day 5:30am, 9am and 6:30pm. Also we will be closed on Thanksgiving day. Hope everyone has a safe and happy Thanksgiving!
Firebird CrossFit – All Levels
Weightlifting
Bent Over Row (1 x 5)
Behind The Neck Shoulder Press (1 x 5)
WOD
Metcon (Time)
RX+
12 Deadlift 135/95
9 Bar over Burpee
6 Clean
Rest 1 Min
3 Rounds FT
RX
12 Deadlift 95/65
9 Bar over Burpee
6 Clean
Rest 1 Min
3 Rounds FT
9 Bar over Burpee
6 Clean
Rest 1 Min
3 Rounds FT
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