Firebird CrossFit – All Levels WOD – FBCF Metcon (7 Rounds for reps) Rx+ 4 min. DB Thrusters (50/35 lb.) 3 min. Chest-to-Bar Pull-ups 2 min. Weighted Sit-ups 1 min. Ring Muscle-ups 2 [...]
Firebird CrossFit – All Levels WOD – FBCF Metcon (Time) Rx+ 40-30-20-10 Air Squats Handstand Hold (seconds) Single-Arm DB Jerks (50/35 lb.) Rx 40-30-20-10 Air Squats Handstand Hold [...]