Dasher

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (Time)

Rx+

400m Run

8 Power Snatches (95/65 lb.)

16 Knees-to-Elbows

4 rounds Rx

400m Run

8 Power Snatches (75/45 lb.)

16 Knees-to-Elbows

4 rounds Fitness

400m Run

8 Power Snatches

8 Hanging Leg Raises

4 rounds