5 min Miles
Firebird CrossFit – All Levels
WOD
Metcon (Weight)
Rx+ / Rx
0-5 min.
1-k Row / 750-m Row
5-10 min.
30 Power Snatches
10-15 min.
750-m Row / 500-m Row
15-20 min.
30 Squat Snatches
Fitness
0-5 min.
500-m Row
5-10 min.
30 Power Snatches
10-15 min.
500-m Row
15-20 min.
30 Power Snatches
Your score is the load you lift for the barbell movement. You must complete the 30 reps for your score to count in each 5 min increment.
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