Its Complex’icated
Firebird CrossFit – All Levels
Weightlifting
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch (Heavy Single)
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch
WOD
Metcon (AMRAP – Rounds and Reps)
Rx+
1 – 2 – 3 – 4 – 5
Squat Snatches (95/65 lb.)
Ring Muscle-ups
AMRAP 15 min.
Rx
1 – 2 – 3 – 4 – 5
Squat Snatches (75/45 lb.)
Bar Muscle-ups
AMRAP 15 min.
Fitness
1 – 2 – 3 – 4 – 5
Power Snatches
Jumping Chest 2 Bar Pull up!
AMRAP 15 min.
1-2-3-4-5 = 1 round
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