Salute!

Announcements

Hey Firebirds! Just a quick update on our schedule for the Friday after Thanksgiving. We will have 3 classes that day 5:30am, 9am and 6:30pm. Also we will be closed on Thanksgiving day. Hope everyone has a safe and happy Thanksgiving!

Firebird CrossFit – All Levels

WOD

Metcon (Time)

RX+

100m MB Carry (30/20lbs) (20/15lb vest)

10 Weighted Pistols (20/15lb vest)

4 Rounds

200m MB Carry (20/15lb vest)

10 Weighted Box Step Ups and Over (24/20͟) (20/15lb vest + (45/25lb plate)

2 Rounds

RX

100m MB Carry (20/14lbs)

10 Pistols

4 Rounds

200m MB Carry

10 Weighted Box Step Ups and Over (24/20͟) (45/25lb plate)

2 Rounds

<Rx

100m MB Carry

10 pistol scales

4 Rounds

200m MB Carry

10 Box step up and overs.

2 Rounds