Tuesday

 In Workouts of the Day (WODS)

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 Shoulder to Overhead (185/125lbs)

6 DB Hang Power Clean (50/35lbs)

9 Deadlift

Perform 1 round every

2min

8 rounds * 8th round will be done AMRAP style and will be your score

Rx

3 Shoulder to Overhead (155/95lbs)

6 DB Hang Power Clean (35/20lbs)

9 Deadlift

Perform 1 round every

2min

8 rounds * 8th round will be done AMRAP style and will be your score

Fitness

3 Shoulder to Overhead

6 DB Hang Power Clean

9 Deadlift

Perform 1 round every

2min

8 rounds * 8th round will be done AMRAP style and will be your score

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