Saturday

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

WOD

Metcon (Time)

Rx+

50 Double Unders

25 DB Power Snatch (right)

50 Double Unders

25 DB Push Press (right)

50 Double Unders

50 Ball Slams (20/15)

50 Burpees

50 Double Unders

25 DB Push Press (left)

50 Double Under

25 DB Power Snatch (left)

50/35lb Dumbbells

Rx

40 Double Unders

20 DB Power Snatch (right)

40 Double Unders

20 DB Push Press (right)

40 Double Unders

40 Ball Slams (20/15)

40 Burpees

40 Double Unders

20 DB Push Press (left arm)

40 Double Under

20 DB Power Snatch (left)

35/20lb Dumbbells

Fitness

50 Single Unders

20 DB Power Snatch (right)

50 Single Unders

20 DB Push Press (right)

50 Single Unders

20 Ball Slams

20 Burpees

50 Single Unders

20 DB Push Press (left arm)

50 Single Unders

20 DB Power Snatch (left)

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