Globo’ish

 In Workouts of the Day (WODS)

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

12 Deadlift

9 Bar over Burpee

6 Clean

Rest 1 Min

3 Rounds FT

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