8 Mile

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Reps)

Rx+

In partners:

Shuttle Sprints

AMRAP 8 min.

Hang Power Snatch for reps (115/75 lb.)

AMRAP 8 min.

*Barbell cannot touch the ground.

Assault Bike for calories

AMRAP 8 min.

Hang Power Clean for reps (115/75 lb.)

AMRAP 8 min.

*Barbell cannot touch the ground.

Rx

In partners:

Shuttle Sprints

AMRAP 8 min.

Hang Power Snatch for reps (95/65 lb.)

AMRAP 8 min.

*Barbell cannot touch the ground.

Assault Bike for calories.

AMRAP 8 min.

Hang Power Clean for reps (95/65 lb.)

AMRAP 8 min.

*Barbell cannot touch the ground.

Fitness

In partners:

Shuttle Sprints

AMRAP 8 min.

Hang Power Snatch for reps

AMRAP 8 min.

*Barbell cannot touch the ground.

Assault Bike for calories

AMRAP 8 min.

Hang Power Clean for reps

AMRAP 8 min.

*Barbell cannot touch the ground.

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