Supercala-snatcha-listickespeealadojus
Firebird CrossFit – All Levels
Weightlifting
Hang Power Snatch (1 x 3 )
10 min time cap – 3 reps unbroken.
WOD
Metcon (Time)
Rx+
15-12-9-6-3
Hang Power Snatches (135/95 lb.)
400-m Run/500-m Row
Rx
15-12-9-6-3
Hang Power Snatches (95/65 lb.)
400-m Run/500-m Row
Fitness
15-12-9-6-3
Hang Power Snatches
300-m Run/400-m Row
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