Monday

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

WOD

Metcon (Time)

Rx+

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

Hang Squat Snatch (155/115lbs)

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

Strict Weighted Pull Up (35/20 DB)

Rx

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

Hang Squat Snatch (135/95lbs)

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

Strict Weighted Pull Up (20/10lb DB)

Fitness

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

Hang Power Snatch

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

Strict Scaled Pull Up

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