Straight Shot!
Announcements
Hey Firebirds! Just a quick update on our schedule for the Friday after Thanksgiving. We will have 3 classes that day 5:30am, 9am and 6:30pm. Also we will be closed on Thanksgiving day. Hope everyone has a safe and happy Thanksgiving!
Firebird CrossFit – All Levels
Weightlifting
Tempo Front Squat (6 6 6 6 )
4 x 6 Front Squat (3.1.X.1)
3 second descent, 1 second pause, explode up, 1 second pause = Repeat (rest 3 min)
WOD
Metcon (Time)
RX+
18 Sit Ups
9 Front Squats (115/75lbs)
9 Wall Ball 20/14
4 Rounds
RX
18 Sit Ups
9 Front Squats (75/45lbs)
9 Wall Ball 20/14
4 Rounds
9 Front Squats
9 Wall Ball
4 Rounds
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