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Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Snatch (3 x 3 ) Weightlifting Fitness: Power Snatch (3 x 3) WOD Metcon (AMRAP – Rounds and Reps) Rx+ 3 Power [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Power Clean (3 x 3 ) WOD Metcon (Time) Rx+ 250-m Row 5 OH Squats (135/95 lb.) 5 rounds Rx 250-m Row 5 OH Squats (115/75 [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Floor Press (3 x 5 ) WOD China Girl (Time) RX+/RX 20/15 Burpees 400 m Run 20/15 Pullups 3 Rounds Fitness 15 Burpees 400 m [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Shoulder Press (3 x 3 ) WOD Metcon (Time) Rx+ 25 KB Swings (24/16 kg) 50 Double-unders (unbroken) 5 rounds *DU need to be [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Front Squat (Heavy 5 rep) WOD Crossroads (AMRAP – Reps) EMOM 12min RX+ 3 Front squat (185/125) AMRAP Muscle up for [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 9-15-21 Deadlifts (185/135 lb.) Knees-to-Elbows After each round, perform 500-m Row. Rx 9-15-21 Deadlifts [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Power Snatch (1 Rep Max) weightlifting Power Snatch (1 x 3 )

Firebird CrossFit – All Levels View Public Whiteboard WOD 5k Row (Time) Max Effort 5k Row

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Push Press (1 x 5 ) WOD Metcon (AMRAP – Rounds and Reps) Rx+ 14 Cluster Balls (20/14 lb.) 7 Push Presses (155/105 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Fight Gone Bad – “Body Weight Edition” (AMRAP – Reps) Rx 1 min. Rope Climbs 1 min. Burpee Box Jumps (24/20 in.) 1 [...]