Friday

Firebird CrossFit – All Levels

WOD

Metcon (Time)

RX+

21-15-9

Push press (135/95lbs)

Hang DB Snatch (alt) (50/35lbs)

25 Double Unders (Each Round)

RX

21-15-9

Push press (115/75lbs)

Hang DB Snatch (alt) (35/20lbs)

Doube Unders

Fitness

21-15-9

Push press

Hang DB Snatch (alt)

30 Single Unders (Each Round)