8 Mile
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Reps)
Rx+
In partners:
Shuttle Sprints
AMRAP 8 min.
Hang Power Snatch for reps (115/75 lb.)
AMRAP 8 min.
*Barbell cannot touch the ground.
Assault Bike for calories
AMRAP 8 min.
Hang Power Clean for reps (115/75 lb.)
AMRAP 8 min.
*Barbell cannot touch the ground.
Rx
In partners:
Shuttle Sprints
AMRAP 8 min.
Hang Power Snatch for reps (95/65 lb.)
AMRAP 8 min.
*Barbell cannot touch the ground.
Assault Bike for calories.
AMRAP 8 min.
Hang Power Clean for reps (95/65 lb.)
AMRAP 8 min.
*Barbell cannot touch the ground.
Fitness
In partners:
Shuttle Sprints
AMRAP 8 min.
Hang Power Snatch for reps
AMRAP 8 min.
*Barbell cannot touch the ground.
Assault Bike for calories
AMRAP 8 min.
Hang Power Clean for reps
AMRAP 8 min.
*Barbell cannot touch the ground.
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