All Levels – Wed, Apr 10

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (Time)

Rx+

800-m Run

30 Power Snatches (115/75 lb.)

40 Alt. Pistols

Rest 1 min.

600-m Run

20 Power Snatches

30 Alt. Pistols

Rest 1 min.

400-m Run

10 Power Snatches

20 Alt. Pistols

Rx

800-m Run

30 Power Snatches (95/65 lb.)

40 Alt. Pistols

Rest 1 min.

600-m Run

20 Power Snatches

30 Alt. Pistols

Rest 1 min.

400-m Run

10 Power Snatches

20 Alt. Pistols

Fitness

600-m Run

25 Power Snatches

30 One Leg Squat

Rest 1 min.

400-m Run

15 Power Snatches

20 One Leg Squat

Rest 1 min.

200-m Run

10 Power Snatches

15 One Leg Squat