Umpa Lumpa

Announcements

Memorial Day Murph, Monday May 28th! 9am. There will be a Level of Murph for Everyone. BYO Meat/Beer barbecue to follow. We will be doing a Murph Shirt so look for the order sheet. We will also have a Murph sign up.

Firebird CrossFit – All Levels

View Public Whiteboard

WOD

Metcon (Time)

Rx+

50 Double Unders

8 Strict HSPU

4 Rounds

Then straight into:

1 mile Run

Rx

40 Double Unders

6 HSPU

4 Rounds

Then straight into:

1 mile Run

Fitness

60 Single Unders

10 Push ups

4 Rounds

Then straight into:

800m Run