Wednesday

Firebird CrossFit – All Levels

WOD

Metcon (Time)

Rx+

10 Squat Clean (155/115lbs)

10 Hang Squat Clean (135/95lbs)

10 Squat Snatch (115/75lbs)

10 Hang Squat Snatch (95/65lbs)

10 Squat Snatch (115/75lbs)

10 Hang Squat Clean (135/95lbs)

10 Squat Clean (155/115lbs)

Rx

10 Squat Clean (135/95lbs)

10 Hang Squat Clean (115/75lbs)

10 Squat Snatch (95/55lbs)

10 Hang Squat Snatch (75/35lbs)

10 Squat Snatch (95/55lbs)

10 Hang Squat Clean (115/75lbs)

10 Squat Clean (135/95lbs)

Fitness

5-7-9

Front Squat

Hang Power Clean

Power Snatch

Hang Power Snatch