Grinder Pit

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Reps)

Rx+

3 Power Snatches (115/85 lb.)

6 Back Squats

EMOM 20 min.

Rx

3 Power Snatches (95/65 lb.)

6 Back Squats

EMOM 20 min

Fitness

2 Power Snatches

5 Back Squats

EMOM 20 min.
Score is total of back squats on last two rounds

WOD – Home Gym

Metcon (AMRAP – Reps)

Rx

6 Alt DB Power Snatches

9 DB Back Squats

EMOM 20 min
Score is total of back squats on last two rounds