Row & Dip
Announcements
Holiday Schedule – The box will be Closed Christmas and New Years Day. The following classes are canceled between Christmas and New Years. Tuesday Dec 24th – 630pm. Thursday Dec 26th – 530am, 9am, 11am. Friday Dec 27th 9am, 11am. Tuesday Dec 31 – 9am.
Firebird CrossFit – All Levels
Weightlifting
Bent Over Row (5 x 3 )
Weighted Bar Dip (3 x 5)
Bar Dip (3 x 5 )
Bar Dip
Record as many as you can do if you cannot do 5 unweighted.
WOD
Metcon (Time)
Rx
Rx+/Rx
Partner Finisher
250-m Row
25 Unbroken KB Swings (24/16kg)(16/12kg)
3 rounds
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