Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Back Squat (5 x 1 ) Back Squat (5 x 3 ) WOD Metcon (AMRAP – Reps) Rx+ Odd min.: (30 Sec of work) Burpees Even min.: [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Tempo Back Squat (3,3,x,1) (Heavy Triple) Tempo Back Squat (3,3,x,1) WOD Metcon (AMRAP – Reps) Rx+ 30 sec. Burpee [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Squat Clean (1 x 2 ) Squat Clean (1 x 4 ) WOD Metcon (AMRAP – Reps) Rx+/Rx Tabata (20 sec. on/10 sec. off) Power [...]