Saturday
Announcements
Saturday September 23 Ropes Course Flagstaff. Sunday September 24 Horton Springs hike. No Classes. Please join us for one or both events. If you can’t make it, use your fitness to try a new sport, or play a game!
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Partner wod in the Park
KB Overhead Walking Lunges/ Air Squats
RX+ 24kg/16kg
RX 16kg/12kg
Fitness comfortable weight
Sled Pulls/ Push Ups
2 45lb plates male/1 45lb plat female
Dumb Bell Farmers Carry/Sit Ups
RX+ 32kg/24kg
RX 24kg/16kg
Fitness comfortable weight
1 person works/1 person performs reps
Distance will 50 yards, each partner must complete 100 yards
While partner is completing movement carry/pull other partner will accomplish as many reps as possible of stationary movement.
Score is total time – reps(1 rep=1 sec.)