Its Complex’icated

Firebird CrossFit – All Levels

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Weightlifting

1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch (Heavy Single)

1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

1 – 2 – 3 – 4 – 5

Squat Snatches (95/65 lb.)

Ring Muscle-ups

AMRAP 15 min.

Rx

1 – 2 – 3 – 4 – 5

Squat Snatches (75/45 lb.)

Bar Muscle-ups

AMRAP 15 min.

Fitness

1 – 2 – 3 – 4 – 5

Power Snatches

Jumping Chest 2 Bar Pull up!

AMRAP 15 min.
1-2-3-4-5 = 1 round