Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 7 Bar Muscle-ups 7 Power Clean and Jerks (115/75 lb.) 3 Rounds Rx 7 Chest To Bar Pullups 7 Power Clean and Jerks [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 9 Back Squats (185/135 lb.) 200-m Run Rest 2 min. 5 Rounds Rx 9 Back Squats (155/95 lb.) 200-m Run Rest 2 min. 5 [...]
Firebird CrossFit – All Levels View Public Whiteboard Metcon (Distance) Get out of the box event – Gym Closed- Workout of the Day Hike Mt. Humphrey’s Flagstaff Rx+ Summit Rx Saddle Fitness [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Bent Over Row (3 x 3 ) Thruster (3 x 3 ) WOD Metcon (AMRAP – Reps) Rx+/Rx 30 sec. Max Thrusters (65/45 [...]
Firebird CrossFit – All Levels View Public Whiteboard Metcon (Time) Rx+ Every 3 min. perform: 100-m Farmers Carry (32/24kg KB) 16 Hang Power Snatches (95/65 lb.) 3 Rounds Rx Every 3 min. [...]