Jump that rump
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
Overhead Squat (1 x 3 )
10 min to establish a heavy 3 rep OHS
WOD
Metcon (Time)
Rx
25 Box Jumps (24/20″)
36 Walking Lunges
45 Double Unders
3 Rounds
Fitness
20 Step-ups
26 Walking Lunges
40 Speed Steps / 80 Single Unders.
3 Rounds
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