Firebird CrossFit – All Levels View Public Whiteboard Metcon (Time) Rx+ 0-3 min. Perform: 30 Bar Facing Burpees Over Barbell 3-6 min. Perform: 40 Overhead Squats (95/65 lb.) 6-9 min. [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (Time) Rx+ 15 Front Squats (115/75 lb.) 12 DB Hang Split Cleans (50/35 lb.) 60-sec. Front-Rack Hold 5 rounds Rx 15 Front [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD Metcon (AMRAP – Reps) Rx+ 1 min. Double-unders 2 min. KB Swings (24/16 kg) 1 min. Double-unders 1 min. Rest 1 min. [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Split Jerk (5 x 1 ) WOD HSPU Challenge (Time) Rx+: 25 reps Rx: 15 reps fitness Max HS Hold or 30 Push Ups 5 Min time Cap