Firebird CrossFit – All Levels WOD Crossroads (AMRAP – Reps) EMOM 12min RX+ 3 Front squat (185/125) AMRAP Muscle up / Ring Dip for the remaining minute RX 3 Front squat (155/95) AMRAP [...]
Firebird CrossFit – All Levels WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy [...]
Firebird CrossFit – All Levels Weightlifting Tempo Front Squat (5,1,x,1) (2 2 2 2 2) 5 Second descent, explode to top, Tempo Front Squat (5,1,x,1) (4 4 4 4 4 ) 5 second descent, explode to [...]