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 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 Weightlifting Snatch Balance (Heavy Single ( 5 working sets of 1) Squat Snatch (3 x 3 ) Squat Snatch (Heavy Single (3 working sets to a [...]