Firebird CrossFit – All Levels View Public Whiteboard Metcon 5k Row (Time) Max Effort 5k Row 3k Row (Time) Max Effort 3000m Row 3k Run (Time) Max Effort 3k Run
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Weighted Pull-ups (1 rep max) 5 Sets to build to a 1 rep max Metcon (5 Rounds for reps) Pullup – 5 sets descending [...]