Spearhead!
Announcements
Hey Firebirds! Just a quick update on our schedule for the Friday after Thanksgiving. We will have 3 classes that day 5:30am, 9am and 6:30pm. Also we will be closed on Thanksgiving day. Hope everyone has a safe and happy Thanksgiving!
Firebird CrossFit – All Levels
Weightlifting
If a Squat Snatch is not in your tool box, then do Power!
Squat Snatch (3 3 3 )
Power Snatch (3 3 3 )
WOD
Metcon (Weight)
RX+
8-6-4-2-1
Power Snatch
10-10-10-10-10
Lying Toes to Bar with 4 Second descent.
RX
8-6-4-2-1
Power Snatch
10-10-10-10-10
Lying toes to bar with 4 second descent.
Power Snatch
10-10-10-10-10
Lying toes to bar with 4 second descent.
Goal is max Weight, you can increase weight each round.
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