Quickie

Firebird CrossFit – All Levels

View Public Whiteboard

Weightlifting

Back Squat (3 x 5 )

WOD

Metcon (Time)

Rx+

40 DB Squat Cleans (50/25 lb.)

40 DB Shoulder-to-Overhead

400-m Run

Rx

40 DB Squat Cleans (35/20 lb.)

40 DB Shoulder-to-Overhead

400-m Run

Fitness

30 DB Front Squats

30 DB Shoulder-to-Overhead

300-m Run