Samich…

Announcements

Get Out Of The Box Event – Saturday May 27th. Piestewa Peak Sunrise Hike. Meet at trailhead and step off at 430 am. Sign up sheet will be out front. **Remember no 9 am class that day**.

Memorial Day Murph Monday May 29th – Early Start (Exact Time TBD) Sign up sheet is out front. Non Members Welcome drop in Fee’s apply. **Depending on turnout might have two heats**

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (Time)

Rx+

800-m Run

25 Weighted Hip Extensions (25/15lb) plate

25 Knees-to-Elbows

2 rounds

800-m Run

Rx

800-m Run

25 Hip Extensions

25 Knees-to-Elbows

2 rounds

800-m Run

Fitness

600-m Run

15 MB Sit-ups (ball overhead the entire time)

15 Hanging Knee-lifts

2 rounds

600-m Run