Mid-line Madness
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
WOD
Metcon (Time)
Rx+
Buy in / Buy out 400m Run
20 DB Burpee Step-up and Overs
15 WB OH Sit-up (20/14 lb.)
20 DB Suitcase Deadlifts – right
15 Parallette Pass-throughs
20 DB Suitcase Deadlifts – left
2 Rounds
Dumbbell (50/35 lb.)
Box (20″)
Rx
Buy in / Buy out 400m Run
20 DB Burpee Step-up and Overs
15 WB OH Sit-up (20/14 lb.)
20 DB Suitcase Deadlifts – right
15 Parallette Pass-throughs
20 DB Suitcase Deadlifts – left
2 Rounds
Dumbbell (35/20 lb.)
Box (20″)
Fitness
Buy in / Buy out 400m Run
15 Burpee Step-up and Overs
10 WB Sit-up
15 DB Suitcase Deadlifts – right
10 Parallette Pass-throughs
15 DB Suitcase Deadlifts – left
2 Rounds
