Saturday
Announcements
Labor Day Schedule! 9 AM class only!
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Reps)
In Partners
Rx+
In the first 5min perform:
600m Row
500m Run
In the second 5min perform:
500m Row
400m Run
40 KB Swings (32/24kgs)
In the third 5min perform:
400m Row
300m Run
MAX Alt DB Snatch (50/35lbs)
Rx
In the first 5min perform:
600m Row
500m Run
In the second 5min perform:
500m Row
400m Run
40 KB Swings (24/16kgs)
In the third 5min perform:
400m Row
300m Run
MAX Alt DB Snatch (35/20lbs)
Fitness
In the first 5min perform:
500m Row
400m Run
In the second 5min perform:
400m Row
300m Run
30 KB Swings
In the third 5min perform:
300m Row
200m Run
Max Alt DB Snatch
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