Firebird CrossFit – All Levels WOD Metcon (AMRAP – Rounds and Reps) Rx+ 1-2-3-4 and do on Dumbbell squats 50/35 lb Bar-facing burpees 12min AMRAP Rx 1-2-3-4 and do on Dumbbell squats [...]
Firebird CrossFit – All Levels WOD Metcon (Time) Rx+ 21-15-9 Weighted Step-ups (50/35 lb) DB Snatches, each side (50/35lb.) 500m Row between each round Rx 21-15-9 Weighted Step-ups (35/25 [...]
Firebird CrossFit – All Levels WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ 8 Toes to Bar 10 DB Hang Clean & Jerk (50/35 lb.) 14/12 Calorie Row 20 min AMRAP Rx 8 V Ups [...]
Firebird CrossFit – All Levels WOD – FBCF CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle [...]
Firebird CrossFit – All Levels WOD – FBCF Metcon (3 Rounds for reps) Rx+ Row 45/35 Cals. With time remaining from 4 min., perform as many DB Turkish Get-ups as possible (50/35 lb., [...]