Ladder Dude

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

1-2-3-4-5-6-7-8-9-10

Hang Squat Snatches (155/115 lb.)

10-9-8-7-6-5-4-3-2-1

Weighted Pull-ups (50/35 lb.)

Rx

1-2-3-4-5-6-7-8-9-10

Hang Squat Snatches (135/95 lb.)

10-9-8-7-6-5-4-3-2-1

Weighted Pull-ups (35/25 lb.)

Fitness

1-2-3-4-5-6-7-8-9-10

Hang Power Snatches

10-9-8-7-6-5-4-3-2-1

Hard Ring Row