Max
Firebird CrossFit – All Levels
Weightlifting
Squat Snatch (Heavy Three)
10 Min Time Cap
Weightlifting Fitness:
Power Snatch (Heavy Three)
10 Min Time Cap
WOD
Metcon (Time)
Rx
Max Set Unbroken Squat Snatches
Run 400 m
5 rounds
* Use 60% of heavy 3-Rep load
Fitness
10 Squat Snatches
Run 400 m
5 rounds
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