Tres

Announcements

Get Out Of The Box Event – Saturday May 27th. Piestewa Peak Sunrise Hike. Meet at trailhead and step off at 430 am. Sign up sheet will be out front. **Remember no 9 am class that day**.

Memorial Day Murph Monday May 29th – Early Start (Exact Time TBD) Sign up sheet is out front. Non Members Welcome drop in Fee’s apply. **Depending on turnout might have two heats**

Firebird CrossFit – All Levels

Weightlifting

Paused Front Squat (3 x 3 )

3 second Pause at the bottom

WOD – FBCF

Metcon (AMRAP – Reps)

Rx

10 OH Plate Lunges (15/10lb)

Max Double-unders in the remainder of the minute

EMOM 10 min.

Fitness

10 OH Plate Lunges

Max Speed Steps in the remainder of the minute

EMOM 10 min.
* Last Minute is just max OH Lunges Which is your score.