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Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Back Squat (5 x 1 ) Back Squat (5 x 3 ) WOD Metcon (AMRAP – Reps) Rx+ Odd min.: (30 Sec of work) Burpees Even min.: [...]

Firebird CrossFit – All Levels *CrossFit.com Oct. 31, 2018 View Public Whiteboard WOD Metcon (AMRAP – Reps) Rx+ Max reps Strict Pull-ups Max reps Shoulder Presses (95/65 lb.) [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Bench Press (3 x 5 ) WOD Metcon (AMRAP – Rounds and Reps) Rx+ 10 Box Jump Overs (24/20 in.) 20 Plank DB Rows (50/35 [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Push Jerk (1 x 3 ) WOD Metcon (Time) Rx+ 4 OH Walking Lunges (50/35lb. DB) 6 Thrusters (155/105 lb.) 8 Toes-to-Bars 5 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 12 Suitcase DB Deadlifts (50/35 lb.) – L 9 HSPU 12 MB Cleans (30/20 lb.) 12 Suitcase DB [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 10 Power Snatches (115/85 lb.) 10 Weighted Pull-ups (20lb. DB) / Strict Pullups 3 rounds 15 Power Snatches 15 [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Tempo Back Squat (3,3,x,1) (Heavy Triple) Tempo Back Squat (3,3,x,1) WOD Metcon (AMRAP – Reps) Rx+ 30 sec. Burpee [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Push Press (1 x 3 ) WOD Metcon (AMRAP – Rounds and Reps) Rx+ 2 Shuttle Runs (20-30 m) 4 KB Swings (32/24 kg) Add 2 [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Squat Clean (1 x 2 ) Squat Clean (1 x 4 ) WOD Metcon (AMRAP – Reps) Rx+/Rx Tabata (20 sec. on/10 sec. off) Power [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Bench Press (1 x 5 ) WOD Metcon (Time) Rx+ 100 Wall Balls (20/14 lb.) 50 Box Jumps (30/24 in.) 50 Push Ups 50/35 Cal. Row [...]