All Levels – Fri, Sep 15

Firebird CrossFit – All Levels

Weightlifting

Snatch (1 x 1 )

Power Snatch (1 x 1 )

WOD – FBCF

Metcon (Time)

Rx+

3 Hang Squat Snatches (155/115 lb.)

100-m KB Front-Rack Carry (single)

9 Russian KB Swings (32/24 kg)

5 rounds

Rx

3 Hang Squat Snatches (135/95 lb.)

100-m KB Front-Rack Carry (single)

9 Russian KB Swings (24/16 kg)

5 rounds

Fitness

3 Hang Squat Snatches

100-m KB Front-Rack Carry

9 Russian KB Swings

5 rounds