Level Up.

Firebird CrossFit – All Levels

Weightlifting

Snatch (3 x 3 )

Power Snatch (3 x 3 )

WOD – FBCF

Metcon (5 Rounds for weight)

Rx+

8-6-4-2-1 Squat Snatch 95/65

12-14-16-18-20 GHD Sit Ups.

Weight Must increase Each set Rx

8-6-4-2-1 Squat Snatch 75/45

12-14-16-18-20 Medball Sit Ups.

Weight Must increase Each set

Fitness

8-6-4-2-1 Power   Snatch

12-14-16-18-20 Sit Ups.

+ Try and go up in weight each set.