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Firebird CrossFit – All Levels

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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