Hang 10

Firebird CrossFit – All Levels

View Public Whiteboard

Weightlifting

Hang Snatch (5 x 2 )

This is a Squat Snatch. Use 5 Sets to get to a heavy 2 Rep single

WOD

Metcon (AMRAP – Reps)

Rx

10 Rounds

20 sec. of work/10 sec. of rest

Odd Rounds: Hollow Rocks

Even Rounds: Alt. V-ups