Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ / Rx 15 DB Suitcase Deadlifts (R) 30 sec. Single-Hand DB Hold 10 Burpee over the DB 15 DB Suitcase [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 6 Toes to Bar 6 DB Front Squats (50/35lbs) 5 Rounds Rest 3min 6 Toes to Bar 6 Hang Power Clean [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 [...]