Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Weight) 25 Min Time Cap Rx+ Perform 3 Power Cleans every minute * Add 20 lbs. every 5 min * Start with 135/95 lbs Rx [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting WOD Clean (1 x 1 ) 10 min time cap Squat Clean (1 x 1 ) 10 min time cap Power Clean (1 x 1 ) 10 min time cap Metcon [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 2 Squat Clean and Jerk (185/135 lbs.) 100-m Run Add 2 Clean and Jerks each round Add [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 30 Box Jumps (30/24 inch.) 20 Single Arm DB OHS (R) (50/35 lbs.) 40 Burpee 20 Single Arm DB OHS (L) 30 Box Jumps [...]