4 Min Mile

Firebird CrossFit – All Levels

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Weightlifting

Overhead Squat (Pause) (1 x 3 )

3 second bottom pause

WOD – FBCF

Metcon (4 Rounds for reps)

Rx+

250-m Row

20 Alt. DB Snatches (50/35 lb.)

In what is remaining of 4 min. perform:

Burpee Box Jump Overs (24/20 in.)

4 rounds

Rx

250-m Row

20 Alt. DB Snatches (35/25 lb.)

In what is remaining of 4 min. perform:

Burpee Box Jump Overs (24/20 in.)

4 rounds

Fitness

250-m Row

16 Alt. DB Snatches

In what is remaining of 4 min. perform:

Burpee Box Step-ups

4 rounds