Firebird CrossFit – All Levels WOD – FBCF Metcon (4 Rounds for time) Rx+ 200-m Run 15 Ring Push-ups 20 Deadlifts (155/115 lb.) Perform every 3 min. 4 rounds Rx 200-m Run 10 Ring [...]
Firebird CrossFit – All Levels WOD – FBCF Metcon (Weight) Rx Back Squats 1 x 1 (3 heavy sets) Front Squats 1 x 3 (3 heavy sets) Overhead Squats 1 x 5 (3 heavy sets)
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (Weight) Rx Part 1: Work up to a Heavy 80 Yards (20×4) Sled Pull Then… Part 2 (Time) Rx+ 1 Legless 2 [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Sumo Deadlift (1 x 1 ) Sumo Deadlift (1 x 3 ) WOD – FBCF Max Push-ups (AMRAP – Reps) 2 min Max Push-ups [...]