Firebird CrossFit – All Levels Metcon (Time) Rx+ / Rx 1 Mile Run 100/50 Double Unders 800/600m Run 50/25 Double Unders 400m Run Fitness 800m Run 100 Single Unders 600m Run 50 Single Unders [...]
Firebird CrossFit – All Levels The focus today is 6 heavy sets for a back squat, incorporated into a pyramid loading scheme that will enable folks to go for a heavy single, then taper back [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 100 KB Swing (32/24kg) Every time you put the KB down, perform 100m Front rack walk with KB Rest [...]