Open’esk
Announcements
Nutrition Challenge dates to remember
2nd BOD POD Feb 3 – Schedule your appointment now!!!
2nd WOD Feb 4 @ 10am
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Reps)
RX+
Min 1: 15/10 Cal Row
Min 2: 10 Handstand Pushup
Min 3: 50 Double Unders
Min 4: 6 Ring Muscle Ups
5 Rounds, 5th round is for max reps!
RX
Min 1: 15/10 Cal Row
Min 2: 10 Handstand Pushup
Min 3: 40 Double Unders
Min 4: 8 Chest to Bar PU / PU
5 Rounds, 5th Round is for max reps!
Fitness
Min 1: 10/8 Cal Row
Min 2: 10 Pike Push ups
Min 3: 40 Speed Steps
Min 4: 6 Seated Bar pullups
5 Rounds, 5th round is for max reps!
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