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Firebird CrossFit – All Levels

WOD – FBCF

Metcon (5 Rounds for reps)

Rx+

3 min. Back Squats

1 min. Squat Hold

3 min. Alt. DB Snatches

1 min. Single DB Front Rack Hold

3 min. Burpee Box Jumps (24/20)

1 min. Handstand Hold

3 min. DB Jerks

1 min. Side Plank (R)

3 min. Squat Cleans

1 min. Side Plank (L)

DB load: 50/35 lb.

Barbell load: 95/65 lb.

Rx

3 min. Back Squats

1 min. Squat Hold

3 min. Alt. DB Snatches

1 min. Single DB Front Rack Hold

3 min. Burpee Box Jumps (24/20)

1 min. Handstand Hold

3 min. DB Jerks

1 min. Side Plank (R)

3 min. Squat Cleans

1 min. Side Plank (L)

DB load: 35/20 lb.

Barbell load: 75/45 lb.

Fitness

3 min. Back Squats

1 min. Squat Hold

3 min. Alt. DB Snatches

1 min. Single DB Front Rack Hold

3 min. Burpee Box Jumps

1 min. Plank Hold

3 min. DB Push Press

1 min. Side Plank (R)

3 min. Power Cleans

1 min. Side Plank (L)