Six Pack

 In Workouts of the Day (WODS)

Announcements

Nutrition Challenge Jan 9th-Feb 4th! Sign up now!
Nutrition Challenge dates to remember
Briefing 1-5 @ 5:30pm
Bod Pod 1-6 @ 2pm
1st WOD 1-7@ 10am
2nd WOD 2-4 @ 10am

Firebird CrossFit – All Levels

Practice

Single Arm High Pull (Max set)

Single Arm High Pull

Single Arm Press (Max Set)

Single Arm Press

Metcon (Weight)

One Arm Farmers Carry – 100 meters each arm

WOD

Metcon (Time)

RX+

20 Strict HSPU

40 Toes to Bar

80 Double Unders

20 Strict HSPU

40 Med Ball Situps 30/20

80 Double Unders

20 Strict HSPU

RX

20 HSPU

40 Toes to Bar

80 Double Unders

20 HSPU

40 Med Ball Situps 20/14

80 Double Unders

20 HSPU

20 Seated Press

30 Lying Toes to Bar

80 Speed Steps

20 Seated Press

30 V-Ups

80 Speed Steps

20 Seated Press

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