Firebird CrossFit – All Levels View Public Whiteboard Weightlifting 1 High Hang Squat Snatch + 1 Mid-Thigh Squat Snatch + 1 Overhead Squat (10 min to work to heavy single) 1 High Hang Squat [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 100-m Run 2 Back Squats (135/95 lb.) Every round, add 100-m Run and 2 Back Squats. AMRAP [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Back Squat (5 x 5 ) WOD Metcon (AMRAP – Reps) Rx+ 25 Double-unders 20-Sec. Handstand Hold EMOM 5 min. 1 min. Rest 5 [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 100 KB Goblet Squats (24/16 kg.) Every time you break, perform: 20 Groiners 8min Time Cap 50 DB Plank Rows (50/35 [...]