Unbroken

Announcements

12 Days of Christmas WOD Saturday Dec 2nd. 9am

Annual Firefird Christmas Party and Chili potluck! Sat Dec 9th – 630 pm

HOLIDAY SCHEDULE

DEC 25TH – CLOSED

DEC 26TH THRU DEC 29TH – 9:00 AM & 530 PM CLASSES ONLY

DEC 30TH THRU DEC 1ST – CLOSED

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

3 Unbroken Bar Muscle-ups

5 Unbroken Chest-to-Bar Pull-ups

7 Unbroken Knees-to-Elbows

21 Box Jumps

AMRAP 18 min.

*The MU, Pull-up and K2E are done unbroken as one complex.

*Penalty for breaking is a 5-rep deduction.

Rx

3 Bar Muscle-ups

5 Chest-to-Bar Pull-ups

7 Knees-to-Elbows

21 Box Jumps

AMRAP 18 min.

*Penalty for breaking is a 5-rep deduction.

Fitness

5 Jumping Chest-to-Bar Pull-ups

7 Jumping Pull-ups

9 Hanging Knee Raises/Lying Knee Raises

21 Plate Jumps

AMRAP 18 min.