Opening Day

Posted March 17, 2023

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

Then 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

Then 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

16 min AMRAP

Rx

3 rounds of:

6 Pull-ups

6 squat snatches (65# / 45#)

Then, 3 rounds of:

7 Pull-ups

5 squat snatches (95# / 65#)

Then 3 rounds of:

8 Pull-ups

4 squat snatches (135# / 95#)

Then 3 rounds of:

9 Pull-ups

3 squat snatches 185# / 135#)

16 min AMRAP

Fitness

3 rounds of:

6 Pullups

6 Power snatches

Then, 3 rounds of:

7 Pull-ups

5 Power snatches

Then 3 rounds of:

8 Pull-ups

4 Power snatches

Then 3 rounds of:

9 Pull-ups

3 Power snatches

16 min AMRAP