4:10 to Yuma

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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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