Row-Man
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (4 Rounds for time)
Rx+ / Rx
0-5 min.
1-k Row / 750-m Row
5-10 min.
30 Power Snatches (115/85)(95/65)
10-15 min.
750-k Row / 500-m Row
15+ min.
30 Squat Snatches
Fitness
0-5 min.
500-m Row
5-10 min.
30 Power Snatches
10-15 min.
500-m Row
15+ min.
30 Power Snatches
WOD – Home Gym
Metcon (Time)
2-4-6-8-10
Alt. DB Power Snatches
* Keep going until you can no longer perform a set unbroken. Use the heaviest load available. (No Measure)
15-12-9
Alt. DB Power Snatches (35/20 lb.)
Burpees
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