Number One

Firebird CrossFit – All Levels

View Public Whiteboard

Weightlifting

Snatch (Heavy Single)

WOD – FBCF

Metcon (Time)

Rx+

5 OH Squats (155/115 lb.)

250-m Row

5 rounds

Rx

5 OH Squats (135/95 lb.)

250-m Row

5 rounds

Fitness

5 OH Squats

250-m Row

5 rounds

WOD – Home Gym

Metcon (Time)

Rx

5 OH Squats (50/35 lb.) – each side

200-m Run or 70 Double-unders

5 rounds