Hang Time!

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Rounds and Reps)

RX+

1 Burpee Bar Muscle Up

2 Hang Power Snatch (95/65lbs)

4 Hang Power Clean

Each round add the same amount of reps for each movement.

AMRAP 18min

RX

1 Burpee Chest to Bar Pullup

2 Hang Power Snatch (75/45lbs)

4 Hang Power Clean

Each round add the same amount of reps for each movement.

AMRAP 18min

Fitness

1 Burpee Jumping Chest to Bar

2 Hang Power Snatch

4 Hang Power Clean

Each round add the same amount of reps for each movement.

AMRAP 18min