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Firebird CrossFit – All Levels
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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