THE RUNS

Announcements

Halloween Shirt order form is out! order goes in Wednesday! get on it.

Firebird CrossFit – All Levels

Weightlifting

Shoulder Press (1 X 1 )

WOD – FBCF

Metcon (Time)

Rx

800-m Run

4 min. Rest

400-m Run

2 min. Rest

200-m Run