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Announcements

Nutrition Challenge Jan 9th-Feb 4th! Sign up now!

Firebird CrossFit – All Levels

Weightlifting

Weighted Ring Dip ( 3 – 3 – 3 – 3 – 3 )

Weighted Ring Dip

Weighted Bar Dip (3 3 3 3 3 )

WOD

Metcon (AMRAP – Reps)

5 x 30sec KB Heel Taps efforts

30sec Rest in between

RX+ use an orange Kettle Bell, RX use a blue,