Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ 4-8-12-16 and so on: Russian KB Swings (24/16 kg) KB Sit-ups KB SDHPs 200-m [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Snatch Complex 3 (1 x 2 ) 3-point Hang Power Snatch: High Hang + Mid -Thigh + Just above the knee WOD – FBCF Metcon [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD – Home Gym Metcon (AMRAP – Rounds and Reps) Rx 20 Lateral Plate hops or anything you have. 15 Jumping Air Squats 10 [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF 12 Days of Crossfit – Barbell Edition (Time) Rx+/Rx (95/65)(75/45) 1 Power Snatch 2 Power Clean and Jerk 3 Push [...]