Tuesday

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

Weightlifting

Bench Press (1 x 5 )

10 min time cap

WOD

Metcon (Time)

Rx+

400m Row/Run

Then perform:

10 Power Snatch (115/75lbs)

10 Slamballs (20/15)

3 Rounds

400m Row/Run

Rx

400m Row/Run

Then perform:

10 Power Snatch (95/55lbs)

10 Slamballs (20/15)

3 Rounds

400m Row/Run

Fitness

400m Row/Run

Then perform:

10 Power Snatch

10 Slamballs

3 Rounds

400m Row/Run