Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Push Press (1 x 1 ) Push Press (1 x 3 ) Push Press (1 x 5) Push Press (1 x max) WOD Metcon (Time) Rx+ 15 DB Shoulder to [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Tempo Back Squat (3,3,x,1) (3 x 3 ) Tempo Back Squat (3,3,x,1) WOD Metcon (AMRAP – Reps) *Max Reps 5th Round Rx+ [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Hang Power Clean (1 x 1 ) Hang Power Clean (1 x 3 ) Hang Power Clean (1 x 5 ) Hang Power Clean (1 x Max Sets ) WOD Metcon [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 10 Clapping Push-ups 5 Sit Up Get Ups to Handstand 200-m Run AMRAP 12 min. Rx 8 Clapping [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Weighted Pull-ups (3 x 3 ) Strict Pull-ups (3 x your max set) Ring Rows (3 x max set) WOD Metcon (Time) Rx+ 7 DB Suitcase [...]