Lake Creek
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+ / Rx
25 Pull-ups
35 Hang Power Snatches (95/65) (75/45)
50 Wall Balls (20/14 lb.)
Rest 2 min.
50 Wall Balls
35 Hang Power Snatches
25 Pull-ups
Fitness
25 Ring Rows
35 Hang Power Snatches
50 Wall Balls
Rest 2 min.
50 Wall Balls
35 Hang Power Snatches
25 Ring Rows
WOD – Home Gym
Metcon (Time)
25 Push-ups
35 DB Hang Power Snatches
50 DB Thrusters (25 Each Arm)
Rest 2 min.
50 DB Thrusters (25 Each Arm)
35 DB Hang Power Snatches
25 Push-ups
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