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
Weightlifting
Good Mornings (1 x 5 )
WOD
Metcon (AMRAP – Rounds and Reps)
Rx+
In Partners:
While one person Runs 200m with a (45/25lb) plate
The other person performs AMRAP of:
10 plate Squats
20 Lateral Plate Jump Overs
AMRAP 15min
Rx
In Partners:
While one person Runs 200m with a (25/15lb) plate
The other person performs AMRAP of:
10 plate squats
20 Lateral Plate Jump Overs
AMRAP 15min
Fitness
In Partners:
While one person Runs 200m with a plate
The other person performs AMRAP of:
10 plate squats
20 Lateral Plate Hop Overs
AMRAP 15min