Just Breath!

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

800-m Run

20 OH Squats (95/65 lb.)

1-k Row

20 Power Snatches

40/30 Cal. Assault Bike

20 Hang Power Cleans

Rx

800-m Run

20 OH Squats (75/45 lb.)

1-k Row

20 Power Snatches

40/30 Cal. Assault Bike

20 Hang Power Cleans

Fitness

600-m Run

15 OH Squats

800-m Row

15 Power Snatches

30/20 Cal. Assault Bike

15 Hang Power Cleans