Snatchy Snack

Firebird CrossFit – All Levels

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Weightlifting

Overhead Squat (3 x 3 )

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

12/8-cal. Bike

12 Alt. DB Power Snatches (50/35 lb.)

12 Lateral DB Jump-overs

AMRAP 10 min.

Rx

12/8-cal. Bike

12 Alt. DB Power Snatches (35/25 lb.)

12 Lateral DB Jump-overs

AMRAP 10 min.

Fitness

10/6-cal. Bike

10 Alt. DB Power Snatches

10 Lateral DB Jump-overs

AMRAP 10 min.

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

30 Step-ups (no load)

12 Alt. DB Power Snatches (40/25 lb.)

12 Lateral DB Jump-overs

AMRAP 10 min.