3 for Me
Firebird CrossFit – All Levels
Weightlifting
Snatch (1 x 3 )
WOD – FBCF
Metcon (Time)
Rx
Max Set Unbroken Squat Snatches
Run 400 m
5 rounds
* Use 60% of heavy 3-Rep load
Fitness
10 Squat Snatches
Run 400 m
5 rounds
Time to complete 5 rounds minus Squat Snatch reps. 1 Snatch = 5 Seconds
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