Per Cent

Firebird CrossFit – All Levels

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Weightlifting

Power Snatch (Heavy Single)

20 min total time cap

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

3 Power Snatches (80% of Heavy Single)

5 Bar Muscle-ups

9 GHD Sit-ups

AMRAP 7 min.

Rx

3 Power Snatches (70% of Heavy Single)

6 Bar Muscle-ups

9 GHD Sit-ups

AMRAP 7 min.

Fitness

3 Power Snatches

5 Jumping Chest-to-bar Pull-ups

9 AbMat Sit-ups

AMRAP 7 min.