Vertx
Announcements
Hey Firebirds! Just a quick update on our schedule for the Friday after Thanksgiving. We will have 3 classes that day 5:30am, 9am and 6:30pm. Also we will be closed on Thanksgiving day. Hope everyone has a safe and happy Thanksgiving!
Firebird CrossFit – All Levels
WOD
Metcon (Time)
RX+
50 Deadlift (135/95lbs)
15 Muscle Ups / Chest to bar Pullups
40 Hang Power Clean (135/95lbs)
30 Deadlift
10 Muscle Ups / Chest to bar Pullups
20 Hang Power Clean
10 Deadlift
5 Muscle Ups / Chest to bar Pullups
5 Hang Power Clean
RX
50 Deadlift (95/65lbs)
15 Chest to bar Pullups / Pullups
40 Hang Power Clean (95/65lbs)
30 Deadlift
10 Chest to bar Pullups / Pullups
20 Hang Power Clean
10 Deadlift
5 Chest to bar Pullups / Pullups
5 Hang Power Clean
8 Box or sitting pullups
15 Hang Power Clean
3 Rounds
