Overhead Samich

Firebird CrossFit – All Levels

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Weightlifting

Bench Press (3 x 3 )

WOD

Metcon (AMRAP – Reps)

Rx+

1 min. OH Squat Hold (95/65 lb.)

2 min. Assault Bike

3 min. Broad Jumps

4 min. Squat Snatches (95/65 lb.)

3 min. Broad Jumps

2 min. Assault Bike

1 min. OH Squat Hold

Rx

1 min. OH Squat Hold (75/45 lb.)

2 min. Assault Bike

3 min. Broad Jumps

4 min. Squat Snatches (75/45 lb.)

3 min. Broad Jumps

2 min. Assault Bike

1 min. OH Squat Hold

Fitness

1 min. OH Squat Hold

2 min. Assault Bike

3 min. Broad Jumps

4 min. Power Snatches

3 min. Broad Jumps

2 min. Assault Bike

1 min. OH Squat Hold