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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Snatch (1 x 3 )

Weightlifting Fitness:

Power Snatch (1 x 3 )

WOD – FBCF

Metcon (6 Rounds for reps)

Rx+

2 min. KB Swings (24/16 kg)

1 min. Rest

2 min. Wall Balls (20/14 lb.)

1 min. Rest

2 min. Squat Snatches (95/65 lb.)

1 min. Rest

2 rounds

Rx

2 min. KB Swings (16/12 kg)

1 min. Rest

2 min. Wall Balls (20/14 lb.)

1 min. Rest

2 min. Squat Snatches (75/45 lb.)

1 min. Rest

2 rounds

Fitness

2 min. KB Swings

1 min. Rest

2 min. Wall Balls

1 min. Rest

2 min. Squat Snatches or Power Snatches

1 min. Rest

2 rounds

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