Jump that rump

 In Workouts of the Day (WODS)


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

View Public Whiteboard


Overhead Squat (1 x 3 )

10 min to establish a heavy 3 rep OHS


Metcon (Time)


25 Box Jumps (24/20″)

36 Walking Lunges

45 Double Unders

3 Rounds


20 Step-ups

26 Walking Lunges

40 Speed Steps / 80 Single Unders.

3 Rounds

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