Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Deadlift (2 x 5 ) Deadlift (2 x 3 ) Deadlift (2 x 1 ) Deadlift (1 x 1 ) WOD Metcon (AMRAP – Rounds and Reps) Death [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Overhead Squat (3 x 5 ) WOD Metcon (Time) Rx+ 21-15-9 Hang Power Snatches (95/65 lb.) Burpees Over the Barbell *Scale [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 5 DB Front Squats (50/35 lb.) 20 Sit Ups 20 Double-unders 10 rounds Rx 5 DB Front Squats (35/20 lb.) 20 Sit Ups [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#Fitness 30 Air Squats 10 [...]