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Announcements

Get Out of the Box Event July 29th. Box Closed that day. We are Climbing Humphreys Peak. Come Join us for a hike up to the Highest Place in Arizona. Text me with Questions. Lyman

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (Time)

Rx+

Row 500 m

400-m Single-Arm Farmers Carry (50/35 lb.)

Rest 2 min.

Row 500 m

300-m Single-Arm Farmers Carry

Rest 2 min.

Row 500 m

200-m Single-Arm Farmers Carry

*Farmers Carry needs to be done unbroken.

*5 Burpee penalty at the end of each round for every

time the dumbbells are put down.

Rx

Row 500 m

400-m Single-Arm Farmers Carry (35/25 lb.)

Rest 2 min.

Row 500 m

300-m Single-Arm Farmers Carry

Rest 2 min.

Row 500 m

200-m Single-Arm Farmers Carry

*Farmers Carry needs to be done unbroken.

*5 Burpee penalty at the end of each round for every

time the dumbbells are put down.

Fitness

Row 500 m

300-m Single-Arm Farmers Carry

Rest 2 min.

Row 500 m

200-m Single-Arm Farmers Carry

Rest 2 min.

Row 500 m

100-m Single-Arm Farmers Carry