Dumb and Dumbbell!
Firebird CrossFit – All Levels
WOD
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 (35/20 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
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