Open Season
Firebird CrossFit – All Levels
Weightlifting
Heaving Snatch Balance (1 x 3 )
WOD
Metcon (Time)
Rx+
50 Double-unders
25 Hang Power Snatches
50 Double-unders
20 Power Snatches
50 Double-unders
15 Hang Squat Snatches
50 Double-unders
10 Squat Snatches
(115/75 lb.)
Rx
50 Double-unders
25 Hang Power Snatches
50 Double-unders
20 Power Snatches
50 Double-unders
15 Hang Squat Snatches
50 Double-unders
10 Squat Snatches
(95/65 lb.)
Fitness
100 Single-unders
25 Hang Power Snatches
50 Plate Taps
20 Power Snatches
100 Single-unders
15 Hang Squat Snatches
50 Plate Taps
10 Squat Snatches (or Power + OH Squat)
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