Six Pack
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
30 Lying Toes to Bar
80 Speed Steps
20 Seated Press
30 V-Ups
80 Speed Steps
20 Seated Press
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