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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
Weightlifting
Front Squat (5 x 3 )
WOD
Metcon (AMRAP – Reps)
Rx
20 Air Squats
With the time remaining of 1 minute, hold a Handstand.
5 Rounds (5 minutes)
Fitness
20 Air Squats
With the time remaining of 1 minute, hold a Plank.
5 Rounds (5 minutes)
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