Rack em’ Up

Firebird CrossFit – All Levels

View Public Whiteboard

Weightlifting

Front Squat (1 x 5 )

Front Squat (3 x 3 )

Front Squat (1 x 1 )

WOD – FBCF

Metcon (AMRAP – Reps)

Rx

Tabata front squats (45/35 lb.)

WOD – Home Gym

Metcon (5 Rounds for time)

On the 5:00 x 6 Rounds:

10 Alternating Single Dumbbell Power Clean and Jerk

400 Meter Run

100 Meter Single Dumbbell Farmers Carry