Overheard Squat

Firebird CrossFit – All Levels

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Weightlifting

Overhead Squat (3 x 5 )

WOD

Metcon (Time)

Rx+

21-15-9

Hang Power Snatches (95/65 lb.)

Burpees Over the Barbell

*Scale load as needed.

Rx

21-15-9

Hang Power Snatches (75/55 lb.)

Burpees Over the Barbell

*Scale load as needed.

Fitness

21-15-9

Hang Power Snatches

Burpees Over the Barbell