Stand, Pull, Run

Announcements

SATURDAY 10/28 – GET OUT OF THE BOX EVENT – WE ARE HIKING BROWNS PEAK IN THE 4 PEAKS WILDERSNESS COME JOIN US FOR A GREAT HIKE. 5AM AT THE GYM IF YOU WANT TO CARAVAN OR MEET AT TRAILHEAD AT 8 AM. LOOK FOR ADDITIONAL INFO AT THE GYM. TEXT LYMAN FOR QUESTIONS – 602-763-6588

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (Time)

Rx+

30-20-10

Deadlifts (185/155 lb.)

Hang Power Cleans (95/65 lb.)

Run (400 m)

Rx

30-20-10

Deadlifts (165/115 lb.)

Hang Power Cleans (75/45 lb.)

Run (400 m)

Fitness

30-20-10

Deadlifts

Hang Power Cleans

Run (300 m)