Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 9 Back Squats (185/135 lb.) 200-m Run Rest 2 min. 5 Rounds Rx 9 Back Squats (155/95 lb.) 200-m Run [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Bent Over Row (3 x 3 ) Thruster (3 x 3 ) WOD – FBCF Metcon (AMRAP – Reps) Rx+ / Rx 5 rounds of: 30 sec. Max [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Pause Squat Complex (5 x 5 ) 2 Pause Squats, + 3 Squats 3 Second hold at the bottom WOD – Home Gym Metcon (5 [...]