Wood Shed

Announcements

Firebird Christmas Party Sat Dec 9th, 6 PM

Firebird CrossFit – All Levels

WOD

Metcon (Time)

Rx+

60 Wall-Ball Shots

50 Push-ups

40 DB Front Squats (50/35 lb.)

30 Ring Dips

20 DB Thrusters

10 Wall Climbs

Rx

50 Wall-Ball Shots

40 Push-ups

30 DB Front Squats (35/20 lb.)

20 Ring Dips

10 DB Thrusters

5 Wall Climbs

Fitness

10 Wall-Ball Shots

8 Push-ups

6 DB Front Squats

4 Dips

2 DB Thrusters

4 Rounds