Opening Day
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx+
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)
Then 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)
Then 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)
16 min AMRAP
Rx
3 rounds of:
6 Pull-ups
6 squat snatches (65# / 45#)
Then, 3 rounds of:
7 Pull-ups
5 squat snatches (95# / 65#)
Then 3 rounds of:
8 Pull-ups
4 squat snatches (135# / 95#)
Then 3 rounds of:
9 Pull-ups
3 squat snatches 185# / 135#)
16 min AMRAP
Fitness
3 rounds of:
6 Pullups
6 Power snatches
Then, 3 rounds of:
7 Pull-ups
5 Power snatches
Then 3 rounds of:
8 Pull-ups
4 Power snatches
Then 3 rounds of:
9 Pull-ups
3 Power snatches
16 min AMRAP