4:10 to Yuma
Firebird CrossFit – All Levels
Weightlifting
Power Snatch (1 x 3 )
Rx
Do 3 sets of 1 x 3. go up each set. record your heaviest set.
Fitness
Do 6 sets of 1 x 3. go up each set. record your heaviest set.
Power Snatch (1 x 1 )
Rx
Do 3 sets of a 1 x 1. record your heaviest set.
WOD
Metcon (Time)
Rx+ / Rx
10 Power Snatches (115/85)(95/65 lb.)
10 Burpees
10 Squat Snatches
10 Burpees
Fitness
10 Power Snatches
10 Burpees
10 Power Snatches
10 Burpees
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