DB Samich

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (Time)

Rx+

50 Alt. Single-Arm DB Power Snatches (50/35 lb.)

Then:

10 Single-Arm DB Push Presses (each arm)

30-sec. DB OH Hold

3 rounds

50 Alt. Single-Arm DB Power Snatches Rx

50 Alt. Single-Arm DB Power Snatches (35/25 lb.)

Then:

10 Single-Arm DB Push Presses (each arm)

30-sec. DB OH Hold

3 rounds

50 Alt. Single-Arm DB Power Snatches Fitness

40 Alt. Single-Arm DB Power Snatches

Then:

8 Single-Arm DB Push Presses (each arm)

30-sec. DB OH Hold

3 rounds

40 Alt. Single-Arm DB Power Snatches