Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Back Squat (5 x 3 ) Weightlifting Fitness: Back Squat (5 x 5 ) WOD 1-Mile Run (Time) Max Effort 1-Mile Run
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 30-20-10 Deadlifts (185/155 lb.) Hang Power Cleans (95/65 lb.) Run (400 m) Rx 30-20-10 Deadlifts (165/115 lb.) [...]
Firebird CrossFit – All Levels No rest between AMRAPS View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ / Rx 12 DB Front Squats 12 DB Floor Presses 50/25 lb. / 35/20lb. [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Shoulder Press (Heavy Single) WOD Metcon (Time) Rx 800-m Run 4 min. Rest 400-m Run 2 min. Rest 200-m RunRx must run the [...]