Dumb and Dumbbell!

Firebird CrossFit – All Levels

WOD

Metcon (Time)

Rx+

50 Alt. Single-Arm DB Power Snatches (50/35 lb.)

Then:

10 Single-Arm DB Push Presses (each arm)

30-sec. DB OH Hold

3 rounds

50 Alt. Single-Arm DB Power Snatches

Rx

50 Alt. Single-Arm DB Power Snatches (35/20 lb.)

Then:

10 Single-Arm DB Push Presses (each arm)

30-sec. DB OH Hold

3 rounds

50 Alt. Single-Arm DB Power Snatches

Fitness

40 Alt. Single-Arm DB Power Snatches

Then:

8 Single-Arm DB Push Presses (each arm)

30-sec. DB OH Hold

3 rounds

40 Alt. Single-Arm DB Power Snatches