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Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 50/40 cal. Assault Bike 50 Ring Rows 50 Double-unders 50 Hang KB Snatches (24/16 kg) 50 Single-Leg Hip Extensions [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Hang Power Clean (3 x 3 ) Hang Clean (3 x 3 ) WOD Metcon (AMRAP – Rounds and Reps) Rx+ 7 Wall Balls (30/20 lb.) 7 [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Rx+ 2 Front-Rack Reverse Lunges (155/115 lb.) 3 Slam Balls (20/15 lb.) Add 2 Front-Rack [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Pick one Weighted Pull-ups (3 x 3 ) Strict Pullup (3 x max set ) Strict Pullup Pull-ups (3 x max set ) WOD Metcon (Time) [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 400-m Single-Arm Farmers Carry 40 DB/KB Goblet Squats (50/35 lb.) 30 Straight Arm Weighted MB Sit-ups (30/20) 20 [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Shoulder Press (3 x 5 ) Push Press (3 x 3 ) Push Jerk (3 x 1 )

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Climb Humphreys Peak

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 100-m Run 20 Lateral Box Jump Overs (24/20 in.) 200-m Run 20 Parallette Pass Throughs 300-m Run 10 Lateral Box [...]

Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 4 DB Devils Presses (50/25 lb.) 8 Chest-to-Bar Pull-ups 10 rounds Rx 4 DB Devils Presses (35/20 lb.) 6 [...]

Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Snatch Balance (Heavy Single ( 5 working sets of 1) Squat Snatch (3 x 3 ) Squat Snatch (Heavy Single (3 working sets to a [...]