3 for 3

Firebird CrossFit – All Levels

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Weightlifting

Bench Press (Heavy 3 )

WOD – FBCF

Metcon (Time)

Rx+

25 Bench Presses (155/115 lb.)

30 KB Snatches (24/16 kg)

1-k Row

Rx

25 Bench Presses (115/85 lb.)

30 KB Snatches (16/12 kg)

1-k Row

Fitness

25 Bench Presses

30 KB Russian Swings

1-k Row

WOD – Home Gym

Metcon (Time)

25 Seated Db Press (35/20 lb.) – double or single arm

40 Db Power Snatches

Run 800 m