All Levels – Fri, May 31

Firebird CrossFit – All Levels

1 High Hang Squat Snatch + 1 Mid-Thigh Squat Snatch + 1 Overhead Squat (1 x 1 )

1 High Hang Squat Snatch + 1 Mid-Thigh Squat Snatch + 1 Overhead Squat
10 min to work up to heavy single complex

Snatch (5 x 1 )

Power Snatch (5 x 3 )

WOD – FBCF

Metcon (Time)

In Partners with a pair of dumbbells

Rx+

6 DB Thrusters

6 DB Clusters

6 DB Firebreathers

(50/35 lb.)

Perform the following movements for 1-6 reps each. P1 does 1 rep, P2 does 1 rep, P1 does 2 reps, P2 does 2 reps—I go you go.

Rx

6 DB Thrusters

6 DB Clusters

6 DB Firebreathers

(35/25 lb.)

Perform the following movements for 1-6 reps each. P1 does 1 rep, P2 does 1 rep, P1 does 2 reps, P2 does 2 reps—I go you go.

Fitness

6 DB Thrusters

6 DB Clusters

6 DB Firebreathers

Perform the following movements for 1-6 reps each. P1 does 1 rep, P2 does 1 rep, P1 does 2 reps, P2 does 2 reps—I go you go.