Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Reps) Rx+ min 1: 20 wall ball (20/14lbs) min 2: 20 slam ball (20/15lbs) min 3: 45sec bar hang [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Nasty Girls Runaway Version (Time) Rx+ 400m run 50 air squats 7 muscle ups 10 hang power clean (135/95lbs) 3 rounds Rx [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Back Squat (3 x 3 ) WOD – FBCF Weighted Pull-ups (4 x 3 ) Strict Pullup (4 x max ) Strict Pullup