Long road home

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

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WOD

Metcon (Time)

Rx+

21 SDHP (95/65 lb.)

36 Lateral Bar Jumps

100-m Dumbbell Walk (50/35lb) (R-OH,L-FC-switch 100m)

3 Rounds

Rx

21 SDHP (75/45 lb.)

36 Lateral Bar Jumps

100-m Dumbbell Walk (35/20lb)(R-OH,L-FC-switch 100m)

3 Rounds

Fitness

15 SDHP

20 Plate Fast Feet

100-m Dumbbell Farmers Carry.

3 Rounds