RST Samich

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

Run 800 m

Then, perform 3 rounds:

16 DB Hang Power Snatches (50/35 lb.)

16 DB Thrusters (double DB)

Then,

Run 800 m

Rx

Run 800 m

Then, perform 3 rounds:

16 DB Hang Power Snatches (35/20 lb.)

16 DB Thrusters (double DB)

Then,

Run 800 m

Fitness

Run 800 m

Then, perform 3 rounds:

12 DB Hang Power Snatches

12 DB Thrusters (double DB)

Then,

Run 800 m

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