Row-Man

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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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