Swinger
Announcements
Memorial Day Murph, Monday May 28th! 9am. There will be a Level of Murph for Everyone. BYO Meat/Beer barbecue to follow. We will be doing a Murph Shirt so look for the order sheet. We will also have a Murph sign up.
Firebird CrossFit – All Levels
Metcon (Time)
Rx
30 KB Swings (24/16 kg.)
30 Shuttle Sprints
30 KB Swings (24/16 kg.)
30 Sit Up Get Ups
30 KB Swings (24/16 kg.)
30 Cal Row
30 KB Swings (24/16 kg.)
Fitness
20 KB Swings
20 Shuttle Sprints
20 KB Swings
20 Sit up Get Ups
20 KB Swings
20 Cal Row
20 KB Swings
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