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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 Rx+/Rx Squat Snatch 2-4-2-4-2-4 Fitness Squat Snatch 2-4-2-4-2-4 Or ?? View Public Whiteboard Weightlifting Snatch (1 x 2) Snatch (1 x 4 ) Snatch (1 x 2 ) [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Deadlift (3 x 5 ) WOD Metcon (Time) Rx+ 200m Row/Run Round 1 & 3 20 KB Swings (24/16kg) Round 2 15 Wall balls [...]

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 Shoulder Press (5 x 3 ) WOD Metcon (Time) Rx+ 12 SDHPs (95/65 lb.) 24 Push-ups 3 rounds *Every minute perform 20 Lateral [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx 800m Run 20 Burpees 1k Row 20 Front Squats (45/35 lb.) 800m Run 20 Box Jumps Fitness 600m Run 15 Burpees 800m Row [...]

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 [...]