Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ Single Person, Complete in any order: 10 Rope Climbs 100 Inverted Ring Rows 100 Double-unders 800-m MB Run Rx In [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ Run 400 m 25 Shoulder-to-Overhead (115/75 lb.) 3 rounds *Every time you break on the barbell, perform 10 Burpees. [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Back Squat (1 x 1 ) Weightlifting Fitness: Back Squat (1 x 3 ) WOD Metcon (AMRAP – Reps) Rx+ Body Weight Back Squat [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Bench Press (3 x 5 ) WOD Metcon (AMRAP – Reps) Rx+ 10 Alt. Pistols 12 Ring Dips In what is left of 2 min., perform: [...]