Sorcers Stone

Firebird CrossFit – All Levels

Weightlifting

Metcon (Weight)

(10 mins) Find Heavy “Max” for Complex

* Work up to a heavy 1 Power Snatch + 1 Hang Squat Snatch + 1 OH Squat in 10 mins

WOD – FBCF

Metcon (Time)

Rx+

8-6-4-2

1 Power Snatch

1 Hang Squat Snatch

1 OH Squat

*Load increases each round

Men: 75-95-135-155

Women: 55-75-95-115 Rx

8-6-4-2

1 Power Snatch

1 Hang Squat Snatch

1 OH Squat

*Load increases each round

Men: 65-85-115-135

Women: 35-55-75-95 Fitness

8-6-4-2

1 Power Snatch

1 Hang Squat Snatch

1 OH Squat

*Load increases each round