Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Push Press (Heavy single) As heavy as possible in 15 min WOD – FBCF Metcon (Time) Rx+ 15-10-5 Weighted Pull-ups [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Squat Clean and Split Jerk (1 x 3 ) 5 Working sets to get to a heavy three. Do not need to be touch and go WOD – [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Metcon (Weight) 400 m Sled Drag for time * Use a moderate load that allows the athlete to keep moving for the full 400 m [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 21-15-9 Lateral Burpees over the Barbell Hang Power Clean & Jerks (115/75 lb.) Rx 21-15-9 [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ 24 Double-unders 12 SA DB Front Squats – R (50/35 lb.) 12 Strict HSPUs 12 [...]