Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Reps) Rx+ 2 min. Run for meters 2 min. DB S2OH (50/35 lb.) 2 min. Row for calories 2 min. GHD Sit-ups 2 [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 300m Run Max Presses (95/65 lb.) Max Push Presses Max Push Jerks 4 rounds Rx 300m Run Max Presses (75/45 lb.) Max [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Overhead Squat (1 x 2 ) 15 min to establish a 2 rep max. WOD Metcon (Time) Rx+ 21-15-9-6 Front Rack Reverse Lunges [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Bench Press (3 x 5 ) WOD Metcon (Time) Rx+ 12 Reverse Lunges with 1 KB (24/16 kg) 100m Waiters Walk 30 Air Squats 3 [...]