3 Mile Island
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Reps)
Rx+
From 0-3 min. perform:
100 Double Unders
From 3-6 min. perform
50 Double Unders
10 Power Snatch (135/95 lb.)
From 6-9 min. perform:
25 Double Unders
5 Power Snatch (135/95 lb.)
2 Rounds
From 9-12 min. perform
AMRAP Power Snatch (115/75 lb.)
Rx
From 0-3 min. perform:
100 Double Unders
From 3-6 min. perform
50 Double Unders
10 Power Snatch (115/75 lb.)
From 6-9 min. perform:
25 Double Unders
5 Power Snatch (115/75 lb.)
2 Rounds
From 9-12 min. perform
AMRAP Power Snatch (95/65 lb.)
Fitness
From 0-3 min. perform:
100 Single Unders
From 3-6 min. perform
50 Single Unders
10 Power Snatch
From 6-9 min. perform:
25 Single Unders
5 Power Snatch
2 Rounds
From 9-12 min. perform
AMRAP Power Snatch
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