Thursday

Announcements

Saturday September 23 Ropes Course Flagstaff. Sunday September 24 Horton Springs hike. No Classes. Please join us for one or both events. If you can’t make it, use your fitness to try a new sport, or play a game!

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

3 Squat Clean (185/135lbs)

50m DB/KB Farmers Carry (50/35lbs)

6 Squat Clean

100m DB/KB Farmers Carry

9 Squat Clean

150m DB/KB Farmers Carry

And so on…

AMRAP 12min

Rx

3 Squat Clean (155/105lbs)

50m DB/KB Farmers Carry (35/20lbs)

6 Squat Clean

100m DB/KB Farmers Carry

9 Squat Clean

150m DB/KB Farmers Carry

And so on…

AMRAP 12min

Fitness

3 Front Squat

50m DB/KB Farmers Carry

6 Front Squat

100m DB/KB Farmers Carry

9 Front Squat

150m DB/KB Farmers Carry

And so on…

AMRAP 12min