Firebird CrossFit – All Levels WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ 100-m Run 2 Back Squats (135/95 lb.) Every round, add 100-m Run and 2 Back Squats. AMRAP 20 min. [...]
Firebird CrossFit – All Levels WOD – FBCF 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 it.In honor [...]
Firebird CrossFit – All Levels Weightlifting Back Squat (5 x 5 ) WOD – FBCF Metcon (2 Rounds for reps) Rx+ 25 Double-unders 20-Sec. Handstand Hold EMOM 5 min. 1 min. Rest 5 Strict [...]
Firebird CrossFit – All Levels WOD – FBCF Metcon (Time) Rx+ 100 KB Goblet Squats (24/16 kg.) Every time you break, perform: 20 Groiners 8min Time Cap 50 DB Plank Rows (50/35 lb.) [...]