Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Power Clean (1 x 3 ) WOD – FBCF Metcon (Time) Rx+ 20 Front Rack Reverse Lunge (95/65 lb.) 15 Power Clean 10 Hang [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Weight) Rx+ 4 Bent over row 4 Weighted Ring Dips Every 2 minutes. 8 Rounds Rx 8 DB Bent over row 8 Box Dip [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx Run 2 miles Every 400 m, Alternate performing 30 Air Squats, 20 push ups, and 10 PullupsRun 400m – 30 [...]